Want to know the number one cause of low testosterone? Belly fat.
And if your waist circumference is growing faster than the Kardashian Hate Club, be prepared for lower sex drive, muscle strength and energy.
Within your fat cells, an enzyme called aromatase is responsible for converting testosterone into oestrogens. Oestrogens are the main sex hormones females have, and when they become too high in males it will slow the production of testosterone.
Less testosterone results in higher levels of stomach fat, and higher stomach fat repeats the cycle of more aromatase.
Low testosterone can also result in
• More fatigue
• Reduced sex drive
• Increase risk of depression
• Reduced muscle volume, strength and performance
• Lack of focus
• Lack of concentration
• Decrease bone density, especially for men over 35
• Plateau in training
• Erectile dysfunction
• Imbalances with other hormones
The good news is you can begin to increase your testosterone levels immediately. Here are my 3 steps for more T:
1. Lift heavy, stop running
Lifting weights triggers a big boost of testosterone, and other anabolic hormones like growth hormone and IGF-1 (Geek speak for "more muscle")
Go easy on the cardio, unless it's something with intervals such as hill sprints or boxing.
For your strength training, stick to the compound exercises. On day one perform deadlifts, squats, weighted bench steps ups and barbell hip thrusts.
On day two, focus on military and bench pressing, pull ups and pushups.
2. Avoid testosterone killers
There are a few things that will kill off testosterone.
The first: alcohol. Studies show that alcohol intake speeds the conversion of testosterone into oestrogen. Oestrogen = man boobs and fat thighs, so unless you want those two outcomes, skip the after work drinks and hit the gym instead.
The second: sleep. Lack of sleep blunts testosterone production. However the quality of sleep is just as important as the quantity. To improve the quality, try these quick tips:
· Turn off the TV and computer 2 hours prior to bed
· Black your room out - turn off all electronic devices and invest in some black-out curtains
· Buy a quality bed. Don't be tight - you will spend a third of your life here
· No caffeine after 2pm
· Have a small amount of carbohydrate with dinner. Carbs will trigger hormones that promote a deep, quality sleep.
· Have more sex
3. Eat for more testosterone
Diet has a direct link to the amount of testosterone you have. Try these test-boosting super foods:
Article Source: http://EzineArticles.com/?expert=Peter_TansleyAnd if your waist circumference is growing faster than the Kardashian Hate Club, be prepared for lower sex drive, muscle strength and energy.
Within your fat cells, an enzyme called aromatase is responsible for converting testosterone into oestrogens. Oestrogens are the main sex hormones females have, and when they become too high in males it will slow the production of testosterone.
Less testosterone results in higher levels of stomach fat, and higher stomach fat repeats the cycle of more aromatase.
Low testosterone can also result in
• More fatigue
• Reduced sex drive
• Increase risk of depression
• Reduced muscle volume, strength and performance
• Lack of focus
• Lack of concentration
• Decrease bone density, especially for men over 35
• Plateau in training
• Erectile dysfunction
• Imbalances with other hormones
The good news is you can begin to increase your testosterone levels immediately. Here are my 3 steps for more T:
1. Lift heavy, stop running
Lifting weights triggers a big boost of testosterone, and other anabolic hormones like growth hormone and IGF-1 (Geek speak for "more muscle")
Go easy on the cardio, unless it's something with intervals such as hill sprints or boxing.
For your strength training, stick to the compound exercises. On day one perform deadlifts, squats, weighted bench steps ups and barbell hip thrusts.
On day two, focus on military and bench pressing, pull ups and pushups.
2. Avoid testosterone killers
There are a few things that will kill off testosterone.
The first: alcohol. Studies show that alcohol intake speeds the conversion of testosterone into oestrogen. Oestrogen = man boobs and fat thighs, so unless you want those two outcomes, skip the after work drinks and hit the gym instead.
The second: sleep. Lack of sleep blunts testosterone production. However the quality of sleep is just as important as the quantity. To improve the quality, try these quick tips:
· Turn off the TV and computer 2 hours prior to bed
· Black your room out - turn off all electronic devices and invest in some black-out curtains
· Buy a quality bed. Don't be tight - you will spend a third of your life here
· No caffeine after 2pm
· Have a small amount of carbohydrate with dinner. Carbs will trigger hormones that promote a deep, quality sleep.
· Have more sex
3. Eat for more testosterone
Diet has a direct link to the amount of testosterone you have. Try these test-boosting super foods:
- Oysters
- Zinc
- Beef
- Pork
- Cashews
- Pork chops
- Plain yogurt (natural)
- Baked beans
- Seeds
- Licorice Supreme supplement
- Tribulus Supreme
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