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Testosterone is often associated with masculinity and male characteristics. However, increased testosterone can have positive effects on the well-being of both men and women. It has been associated with a variety of health benefits, including improved health in humans.
Testosterone levels can be affected in many ways, including exercise, diet, and sleep. Learn how your technique can play a role in maintaining and increasing testosterone levels.
Choose Exercises for Higher Testosterone Levels
A report from Harvard Health Publishing describes the different roles testosterone plays in both men and women. This article also discusses some of the potential downsides of too little testosterone: loss of muscle mass, weak bones, and increased body fat.
Exercise is one way to promote higher testosterone levels, at least temporarily. According to the American Council on Exercise, if you want to maximize testosterone production, you should focus on 8-10 repetitions and 4-6 sets of compound exercises using moderate to explosive levels of intensity. I have. Examples include dead lifts, clean and jerk, and squats.
To learn more about how to perform these exercises with proper form and reps, consider using an app to build muscle. Or if you’re looking for a compound lifting focused routine , check out the Stronglifts website, founded by professional powerlifters who have been lifting weights for over 20 years.
StrongLifts is the perfect place to start, with workout routines for beginners to advanced. You can also sign up for a daily email with tips and tricks for using good form and staying motivated. Includes over 100 instructional videos, warm-up and plate calculations, automatic rest timers, and automatic progression charts.
The American Council on Exercise also recommends separating weightlifting from aerobic exercise to maximize testosterone production, and encourages getting plenty of rest after lifting. , aerobic exercise such as running or cycling is recommended to be included on separate days as it has many benefits such as increased endurance.
According to a study published in the Journal of Endocrinological Investigation, you should consider replacing steady-state aerobic exercise with high-intensity interval training (HIIT) to maximize testosterone-producing benefits from aerobic exercise. there is. Several apps and online HIIT classes can help you get a quick workout without leaving your home. Rumble Boxing, for example, combines boxing drills with strength training to create his form of HIIT like no other.
It is not easy to eat certain foods and see your testosterone levels rise. can do.
A study in the Journal of Men’s Health showed that some foods and dietary supplements can affect testosterone levels. According to a study cited by Daniel Gwartney, MD, common foods that appear to boost testosterone production are oysters, eggs, beef, garlic, and broccoli, which contain zinc, cholesterol, B vitamins, and arachidonic acid. contained in abundance. Gwartney also notes that consuming foods such as green tea and soy appears to interfere with testosterone production.
If you’re having trouble keeping track of what you’ve eaten over the past week or need new recipe ideas, check out MyFitnessPal or Mealime (perfect for kitchen beginners). These apps help you plan your meals, including calorie intake, to give your body the right type and amount of fuel.
The Foodnoms app, on the other hand, is another great option for general food logging, but it allows you to track your intake of various micronutrients in detail, so you can plan your meals down to precise measurements. Simply tap on the ingredients or foods you have added to your log and scroll down. calories and macros section. You can find information about the breakdown of vitamins, minerals and fats in foods.
Another way to support your body to produce more testosterone is to avoid overeating and unhealthy weight gain. They have been reported to have up to 50% less testosterone than underweight men. Prioritize a healthy diet and make sure it includes high-protein recipes to avoid dropping your testosterone levels.
If you want to get your protein from meat but struggle to achieve perfect doneness on fish, chicken, or beef, consider opting for one of the best sous vide cookers. , find healthy recipes in one of our many sous vide recipes apps to create delicious, healthy, and testosterone-supporting meals.
rest for testosterone boost
In a small study published by the American Medical Association, testosterone levels decreased by 10-15% in men who restricted their sleep to five hours a night for one week. This means that being sleep deprived is likely to put your body at a disadvantage when it comes to testosterone production.
Thankfully, there are many ways to use technology to help you sleep better. Amazon Halo Rise, for example, is a contactless sleep tracker that uses radio signals, AI, and a variety of sensors to monitor your sleep and give you amazing data about your Z. Of course, you can also choose one of the many types of wearable devices to track your sleep. Each device offers a range of features that cater to different needs and preferences.
And for those who have trouble sleeping to the point of insomnia, there are apps to combat insomnia with cognitive-behavioral therapy, a technique recommended by the American College of Physicians to combat insomnia. The app teaches you multiple techniques to improve your sleep quality and duration.
Boost testosterone with apps and technology
Testosterone is a hormone that plays an important role in various physiological processes in the body. There is no magic bullet for increasing testosterone, but you can positively influence several factors that are believed to contribute to healthy testosterone levels. Learn how to use compound exercises to lift heavy weights, maintain a healthy protein-rich diet, and get a better night’s sleep using the app and tech recommendations above.
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