Exercise to Increase Testosterone

Testosterone is the male hormone produced in the testes and in the adrenal gland. It gives men certain definitive male characteristics such as facial hair, deeper voices, higher muscle mass and aggressive behavior.

Typically, the production of testosterone begins around the time of puberty, and it slowly begins to decrease in your 30s, and drops by about 1% every year. This means, that in the 20s the male sexual frequency is averages at about 3 – 4 times a week, and then drops to once a week in the 50s and then goes to 1 – 2 times a month in the 70s.

However, sometimes the testosterone levels in men can drop and cause a variety of symptoms such as loss of libido, impotence, loss of lean muscles, increase in body fat, fatigue, and depression etc. This may cause men to become prone to certain diseases such as high blood pressure, bone fractures, cardiovascular diseases, osteoporosis, and sleep disorders.

However, there is hope! One can increase the testosterone levels in the body with the right exercise and diet plan. This is the best way to get back to your normal testosterone levels without the use of medicines and steroids.

Here is an outline of a simple procedure that will illustrate the point.

• Consult a professional and discuss the health issues that you may have. This will help the professional devise the right exercise program for you. Similarly, one may also identify the right diet plan for you.
• Don’t go overboard. Try and lose one pound per week. This means that there is no necessity of starving yourself and exercising. This is because when you reduce the intake of calories by 15% or more, the body decides that it is starving, and then reduces the production of testosterone. Follow your diet plan.
• Avoid getting into fad diets. These will not help you as you have a specific problem to counter.
• Stick to exercises which have been advised for you by a professional. Don’t lift weights that you cannot manage. The ideal workout should include exercises which will involve several muscle groups.
• Eat the right foods. There are certain foods such as peanuts, which are good for your testosterone production. If you feel like having a midnight snack, go for those foods.
• Reduce the intake of alcohol, coffee and tea. This helps with your exercise and diet regimen and also helps regulate the testosterone levels in the body. This is because caffeine increases blood pressure and stresses the adrenal gland. Alcohol acts as a depressant and reduces the levels of testosterone in the male body.
• Follow the diet plan. Eat a good breakfast, a nice lunch and a light dinner. One cannot stress on this point enough.
• Take enough rest. It is essential for getting back to your normal testosterone levels. Resting your body gives it time to revitalize it and re-energize it for the next day. This will also reduce your fatigue and stress related symptoms.

Thus, following a regular diet and exercise plan will help increase your testosterone levels and help you get back to your regular life.