Testosterone is the primary sex hormone produced by men, responsible for the regulation of sex drive, muscle mass and maintaining low body fat. High testosterone levels are quite desirable quality . Unfortunately, the natural production of testosterone begins to decrease in the body about 40 years. If you suffer from a decrease in age-related testosterone or are looking for a quick rebound, you can perform some simple actions to increase your testosterone levels quickly.
1. Perform a mixed and complex exercises when lifting weight at the gym. According to information from the editor of Men’s Health, Ron Geraci , do multi-joint movements like squat, weightlifting , series, dominated and bench can help increase testosterone levels than isolated exercises as the bicep curls or tricep strains. Spend at least three days a week in the gym doing these exercises to increase your testosterone levels.
2. Consuming a diet with more unsaturated fat, to increase the production of testosterone. According to a study published in 1996 in the American Journal of Clinical Nutrition, individuals who consumed an additional dietary fat (about 30 percent of total daily calories) had testosterone levels that were, on average, 13 percent higher than in those consuming a low- fat diet traditional.
3. Go to bed early (ideally before midnight) and arise after at least seven or eight hours of sleep. Testosterone is produced in a cyclical pattern, with higher levels of blood serum in the morning and lowest at night. This is because the volume of testosterone production occurs during sleep, so the presence of morning erections is a good sign, as it indicates that your testosterone levels are normal. Increase the length and quality of your sleep, to give your body enough time to pump testosterone.