Testosterone is a hormone found in both men and women and having optimal levels through adulthood is highly important. Increasing your testosterone levels may result in greater strength, more muscle mass and increased performance in the gym.
Here are 3 ways to boost your testosterone levels naturally.
1. Lift weights! Resistance training can increase testosterone in the short term. Focus on the larger muscle groups staying in the 5-10 rep range pushing close to technical failure on compound lifts such as bench press, squats, deadlifts and chin-ups.
2. Sleep! Try to aim for at least 7-8 hours per night. Although some people can function on far less sleep, research has shown that sleeping only 5 hours per night can lower testosterone by 10-15%.
3. Quit the booze! Alcohol and testosterone have a complex relationship, however excessive alcohol intake can impair testosterone production, therefore, killing those important gains in the gym.
To conclude, these 3 habits will help you go far in boosting your natural testosterone production. This will hopefully help you achieve your training or body composition goals in a much shorter time frame.
Trainer At Optimum Fitness Tetbury