Get over your low testosterone problem. Naturally boost levels of the T hormone in your body with exercise and other simple lifestyle routines.
Are you struggling with reduced desire for sex, increased body fat, and other negative side effects of low testosterone levels? Forget hormone therapy, you can naturally boost testosterone levels with exercise and lifestyle changes. The right exercises not only boost your levels of the male hormone testosterone, but also provide multiple other benefits for your body.
After interviewing a few experts and people who successfully raised their testosterone hormone levels, we have a few tips to help you increase testosterone production.
What testosterone is and what it is not
Testosterone is a hormone found in all human beings, but that is available in higher quantities in men. Naturally, production of the T-hormone spikes up during puberty and starts to decline after the age of 30. Every year after the age of 30, levels of testosterone in men will gradually decline as a result of aging.
Other causes of testosterone decline include health conditions such as injury to the testicles, thyroid problems, testicular cancer, medication side effects, genetic abnormalities, as well as alcohol use.
Testosterone is a very important hormone in a man’s body. It is responsible for bodily functions such as sex drive, production of sperms, muscle strength, bone density, and fat distribution. Men with low testosterone are predisposed to physical and emotional side effects such as low sex drive, infertility, erectile dysfunction, fragile bones, increased body fat, sleeping disturbances, and depression.
Before we get to the good part on exercises to boost testosterone, let’s clear the way of some old testosterone myths.
- Testosterone exercises automatically make you a sex machine. Wrong. It takes time before you can see positive changes in your sex drive after starting exercising to boost testosterone. Think of it as an upward curve, and the more you keep at it the more positive results you’ll see.
- Too much testosterone causes health problems. Wrong. There’s a rare chance that too much levels of testosterone can cause conditions such as hyperthyroidism. Furthermore, it’s highly unlikely that you’ll be getting inappropriately high levels of the T hormone from just exercising.
- Underwear doesn’t affect testosterone at all. Wrong. If you wear tight underwear, your testicles are forced into a small space where the scrotum doesn’t hang normally. This has a negative impact on circulation in your testicles, and by extension the production of testosterone.
- Testosterone therapy can cause prostate cancer. Wrong. There’s scientific evidence that testosterone therapy does not cause prostate cancer. To the contrary, it helps maintain appropriate testosterone levels in your body.
- Your carbohydrate intake has nothing to do with testosterone production. Wrong. Carbs are actually the most important nutrients required to optimize testosterone production. Studies have shown that men who go to the gym but consume too many proteins (and too little carbs) have suppressed testosterone production.
Does exercise boost testosterone levels
Some types of exercises have been proved to boost production of testosterone. Generally, weight lifting stimulates the greatest release of testosterone. Testosterone is primary hormone responsible for muscle growth and weightlifting is the best way to grow muscle.
Endurance exercises such as long-distance running can have a negative impact on testosterone production because they press the body and trigger the stress hormone – cortisol. By focusing on the right exercise, you can naturally increase production of testosterone in your body.
6 exercises that increase testosterone
Studies have shown that lifting heavier weights is one of the best exercises to increase testosterone. Weightlifting exercises lead to an increase in muscle mass, triggering the body to make more testosterone.
Perform two sets of 3-5 reps at nearly 100% of your maximum effort, and target larger muscle groups such as hamstrings, quadriceps, chest and back. That doesn’t mean you should ignore smaller muscle groups such as the biceps, shoulders and calves though. Exercises that strengthen your entire body not only prevent injury, they also boost your metabolism and naturally increase testosterone production.
2. High Intensity Interval Training
High Intensity Interval Training (HIIT) has its special place among testosterone boosting exercises. Various studies show that resting a minute or two in-between intervals offers the most benefits. Consider lifting weights about 30-40 minutes thrice a week. During off-days, focus on HIIT exercises. This combination will surely boost testosterone levels and improve your cardio health.
3. Back Squat
According to strength coach Jim Smith, the barbell squat is the king of all exercises. This is a challenging workout that involves all the lower back muscles to make you stronger. The barbell back squat is known for its effectiveness as an exercise to increase testosterone.
Squats like this work some of the biggest muscles in the whole body, including the glutes, hips, and quadriceps. The hamstrings and calves may also be engaged.
4. Revved up runs
Cardio workouts can have a testosterone stimulating effect especially if they are mixed up with intervals of bodyweight exercises. Do a 3-minute warm up jog, then leg swings for a few seconds in each direction. Follow up with the following interval routine.
- Run for 4 minutes, then do squats for a minute
- Run again for 4 minutes then pushups for a minute
- Run for 4 minutes then do skaters for a minute
- Run for 4 minutes then do mountain climbers for a minute.
Short, intense springs have been shown to be one of the best testosterone boosting exercises. Bring a sprint regimen into your exercising routines. How? Try doing a few short springs on the treadmill after you’re lifted the weights at the gym. You could even do it in your backyard or neighborhood park. Each sprint should be no longer than 15 seconds long (actually 10 seconds would suffice). Try doing about 5-10 springs at a time 2-3 times a week. You can especially do this on your days off from weight training.
6. Pull Ups
This list wouldn’t be complete without an upper-body move in your arsenal. A good pull up workout that works on your shoulders, arms, back and core is a great addition to boost those levels of the T hormone and contribute to overall muscle strength. You only need an overhead bar and you can do this pull up anywhere – whether at the gym or in your backyard.
Which is the best time of the day to exercise for a boost in testosterone
The answer to this question may vary greatly depending on who you ask. Some people prefer exercising in the morning as their first daily routine. And there’s good reason for this – morning exercising can jump start your metabolism.
However, many experts agree that afternoon is the best time for exercises to increase testosterone. The body produces more testosterone in late afternoon resistance training than during morning workouts. If you can’t find time to exercise after work though, it’s okay to be a morning person. The body can adapt to regular gym dates. No matter what the time, find a realistic, consistent workout schedule that works for you.
Consume testosterone boosting ingredients
Exercising is a great way to increase levels of testosterone, but you can also benefit from taking ingredients that are known to aid in testosterone production. Most of these ingredients are available in testosterone boosting supplements, but can also be found in your everyday food choices.
- D-Aspartic Acid – this is an amino acid that stimulates the central region of the brain to boost testosterone, the growth hormone, and luteinizing hormone – all of which have important roles in the body. This ingredient has been known to cause a temporary testosterone boost in athletes. Milk and dairy products, eggs, meat, fish and nuts are the best food sources of this t-boosting ingredient.
- B-Complex Vitamins – the B-complex vitamin increase testosterone levels by improving metabolism of protein and fat, which is important for hormonal production. Boost your intake of B-complex Vitamins by including more fish, liver, eggs, dairy, beans and fortified soy milk in your diet.
- Zinc and Selenium – these are very well-known testosterone boosting ingredients. Multiple studies show that zinc and selenium increases a man’s testosterone to a significant level. The best food sources of zinc include oysters, crabs and lobsters, legumes, meat and poultry, vegetables, nuts and seeds, as well as whole grains. Selenium is found in legumes (e.g. soybean), nuts, and seeds.
- Vitamin D3 and Vitamin K2 – these vitamins are very important for the production of testosterone in the body. Vitamin D3 is available in beef liver, egg yolk, and fatty fish such as tuna and salmon. Some of the best food sources of Vitamin K2 include leafy vegetables (e.g. kale), and spring onions.
- Diindolylmethane (DIM) – this is an ingredient that is found during digestion of veggies such as cauliflower and broccoli. It supports balanced sexual hormones in the body (estrogen and testosterone) and can be very effective when paired with other testosterone boosters. Rich food sources of DIM include Brussel sprouts, cabbage, kale, cauliflower, and mustard greens.
If you have low levels of the testosterone hormone, the approaches above will help you naturally increase production.
There’s no magic pill for increasing levels of testosterone. Focus on testosterone boosting exercises, eat foods that are rich in testosterone boosting ingredients, and get plenty of rest (and high quality sleep). Simply adjust your lifestyle to include activities (and a diet) that’ll get your glands pumping out more of this hormone.
If you’re using a supplement or alternative methods to produce higher levels of testosterone, let us know what is working for you