4 Natural Ways to Increase Testosterone Levels

Testosterone may be what plays the decisive role in bed and in the gym. The problem is that most men approaching their 30s experience a drop in their testosterone.

Before you freak out and spoil your mood, let’s review what can be done. At the same time, a man can build lean muscle mass and produce more testosterone.

There are two processes that determine whether your body will increase or decrease testosterone production – anabolic and catabolic. An anabolic state is the key.

This means the body is building, rebuilding muscles and taking care of vital organs. On the other hand, if the body is in a catabolic state, the metabolism slows down and the body begins to eat away. This way, you will have a hard time gaining muscle and intensifying the aging process.

This condition leads to a lack of muscle mass or as some call it “skinny man syndrome”, where the arms are weak, there is no muscle and excess fat accumulates around the stomach.

There is an answer to all of this. Here are four ways to look like a real muscle machine while helping to keep your testosterone levels in good shape.

1. Stretch the muscles

To build lean muscle mass, men need to strain, stress and “tear” muscle tissue on a micro level. That doesn’t sound good, but it is.

These microscopic tears that occur with a good workout allow the muscle to begin to repair and recover.

Each time this happens to a muscle, it gets stronger and bigger, that is, it hypertrophies. The muscles must be continuously stimulated and this should be doneat least 3-4 weeks to get this growth.

2. Become the sleeping beauty

To build good quality lean muscle mass, everyone also needs good sleep. While sleeping, the body recovers and devotes itself to making and building muscle mass.

Research shows that the body goes through two stages of repair: between 10pm and 2am the physical body repairs itself and from 2pm to 6am psychological repair takes place. A structured sleep pattern from 10pm to 6am works best for complete rest and recovery.

3. Breakfast

It is extremely important to eat breakfast, and right after you wake up, because this is how the muscles are fed and therefore how they grow.

Although they have gone through the recovery stage during sleep, the muscles must be fed. If the body does not receive the highest quality nutrients during the first hours of the day, it begins to use hard-earned muscle as energy, and so muscle mass begins to melt away.

For those who are not used to eating breakfast, start with something small and gradually increase the size of your snacks.

4. Exercise

Muscles need regular exercise to build and maintain muscle mass. Do three big weight sessions a week that include basic compound exercises.

These are exercises that involve more than one muscle. For example, include the muscles under the chin, biceps, shoulders and everything else. Instead of focusing mainly on the biceps every time, choose a day that will be dedicated only to the biceps, and the rest of the time train complexly.