TESTOSTERONE — EVERYTHING YOU NEED TO KNOW

TESTOSTERONE — EVERYTHING YOU NEED TO KNOW

With a normal level of testosterone, a person feels energetic and full of energy, he has an increased libido and excellent athletic results in training. Every guy needs to maintain his testosterone level, even if building muscle mass is not his main task.

If the main goal of your sports is the growth of muscle mass, then in order to achieve the expected result, testosterone in your body should be at the maximum level. You can help increase your hormone levels in the body by buy testoteron on the steroids for sale

What is Testosterone

Testosterone (from "testicles" and "steroid") is the main male sex hormone, androgen. It is secreted from cholesterol by the Leydig cells of the testes in men, as well as in small amounts by the ovaries in women and the adrenal cortex in both men and women. It is a product of peripheral metabolism, responsible for virilization in boys and androgenization in girls. Testosterone is most often associated with the sex hormone. It plays an important role in sperm production. It also affects the development of bone and muscle tissue.

A man's testosterone level can significantly affect his mood. Testosterone is involved in the development of male genitalia, secondary sexual characteristics; regulates spermatogenesis and sexual behavior, and also affects nitrogen and phosphorus metabolism. The biological effect of testosterone is most specifically manifested in target tissues where its selective accumulation occurs: in the cells of the seminal tubules, the epididymis, prostate gland, seminal vesicles, hypothalamus, uterus, ovarian follicles.

The synthesis and secretion of testosterone are regulated by luteinizing and follicle-stimulating hormones of the pituitary gland. The androgenic activity of testosterone manifests itself during the intrauterine development of the embryo (from the 13th week). In the female body, testosterone is synthesized by the ovaries, turning into estrogens in the cells of the maturing follicle, promotes the development of mammary glands (its concentration increases during pregnancy). Increased secretion of the hormone by the adrenal glands leads to a violation of the generative function of the ovaries, as well as virilization.

Testosterone is also used by athletes to gain muscle mass and strength. Its prolonged use causes a decrease in the secretion of its own testosterone. However, to eliminate this side effect, athletes conduct post-course therapy, where they take various medications to restore their own hormone production. Testosterone levels can be increased naturally without resorting to the use of anabolic steroids. For example, exercise, proper nutrition, and other ways that we will tell you about now.

10 ways to boost testosterone levels

1. Training with heavy weights

Performing strength exercises with heavy weight stimulates the growth of muscle tissue, which in turn is interconnected with an increase in testosterone in the body. Testosterone reaches its maximum level in the period immediately after physical exertion and lasts for a day.

To increase the level of testosterone in the body, you should train 3-4 times a week for 40-60 minutes. Exercises are especially effective with a small number of repetitions 5-6 times, but with the maximum possible weight. The rest time should last no more than 2 minutes between sets.

2. Moderate cardio loads

Cardio exercises are necessary for a good working capacity of the heart. But it is not necessary to devote a lot of time to aerobic exercise, because they can have a lowering effect on testosterone levels. This does not mean that you should give them up at all. The optimal duration of cardio training is 30-45 minutes, no more than 4 times a week.

3. Protein food

To increase the level of testosterone in the body, eat foods with a high protein content, such as dairy products, eggs, meat (pork, lean beef, poultry), which will also favorably affect the growth of muscle mass. Eat protein foods in accordance with the proportion of 2 grams of protein per kilogram of body weight.

4. Vegetables

Everyone knows that eating vegetables is important for health and muscle growth, but as scientists have recently found out, there are a number of vegetables that can affect the level of male hormone in the body. These include all types of cabbage - broccoli, kohlrabi, Chinese and Brussels sprouts, as well as watercress. These products contain enzymes such as indoles and phytonutrients that lower the level of estrogen, while the amount of testosterone in the body increases.

5. Fats

To increase testosterone levels in the body, it is recommended to consume foods containing omega-3 fats. These include, first of all, fatty fish (mackerel, salmon, perch, herring, trout, sardines) and vegetable oils, such as olive and rapeseed.

6. Eliminate alcohol

Doctors sometimes advise to take a glass of red wine before meals to increase immunity. But frequent alcohol consumption in large doses negatively affects the male hormone, contributing to its decrease.

7. Herbs that stimulate the production of testosterone

Fenugreek herb has a positive effect on the level of testosterone in the human body, in addition fenugreek helps to reduce blood sugar, which in turn contributes to an increase in muscle mass after strength training. Include fenugreek grass in your diet, for example, it can be brewed as tea.

Ginseng root is one of the most powerful means to stimulate many physiological functions in the body and primarily has the ability to increase potency and testosterone levels in the male body.

8. Full sleep

Your night's sleep should last 8-10 hours. During this period of time, the body and muscles can relax and fully recover after training. A good rest gives you the opportunity to feel cheerful and energetic, which is important for the productivity and result of your workouts, as well as the amount of testosterone in the body.

9. Rest from training

To get the most effective result from sports, strength training should take place 3-5 times a week, but not more than once. This schedule of classes not only provides you with the maximum growth of muscle mass, but also contributes to the increase of the male hormone at the highest level.

10. Regular sex

Regular sex is closely associated with an increase in the amount of luteinizing hormone. In men, this hormone activates interstitial Leydig cells, which directly produce the hormone testosterone. But prolonged abstinence, on the contrary, reduces the level of testosterone in the male body.

The overall norm for men is 12-33 nmol/L (345-950 ng/dl). These are indicators in which a man should "fit in" during his life, without taking into account the age category. If we take into account age differences, it turns out that for young men under 25, the desired minimum starts from the average values of the norm, and men over 50 need to maintain a level not lower than the critical mark.