How to naturally increase testosterone in males,exercises to lose weight from stomach and thighs,free download movies ragini mms 2 - Step 1

admin | Office Exercises | 28.03.2014
Disclaimer – While I do have a good base level of knowledge about this topic, I’m not a doctor or medical expert. Now, while some men who happen to have high testosterone levels may exhibit these characteristics, this really has to be attributed to the fact that they are, in no uncertain terms, arseholes, rather than due to them having high testosterone levels.
In fact, exciting new research is now showing us that anybody has the ability to be an arsehole, regardless of what their hormonal profile looks like**. It’s kind of like me saying that all NFL players are mentally unstable all because Plaxico Burress went and shot himself in the foot in a night club. So let me preface this article by saying that having high testosterone levels, or seeking to increase your testosterone levels, doesn’t make you a bad human being – in fact, it would probably make you a better one.
This is because men with low testosterone counts often present with symptoms ranging from emotional problems such as irritability (having a short fuse), depression, a lack of confidence, to physical problems such as difficulty in falling asleep, low energy levels, loss of strength, higher fat storage, and perhaps the worst of all, a loss of sex drive – all symptoms that seem to disappear once testosterone levels are normalised. In short, if you’re a guy (or a girl for that matter), you don’t want low testosterone levels!
Now, before we go on, I should make it clear that our testosterone levels naturally decline steadily from the age of 27, and then more rapidly after the age of 35. Testosterone is a naturally occurring hormone that plays a vital role in both men and women – although it does present itself in higher concentrations in men. In fact, I feel so strongly about the need for testing, and diagnosing, low testosterone levels that I think that everyone reading this, if you haven’t already done recently, should get their levels tested. If you’re within the medium to high end of the ‘normal’ ranges then there is no need to start implementing the ideas below, because you’re sweet (and with hormones, being overly active is just as bad as being underactive).
If your levels are on the low-normal, or below the norms, however, you need to start making changes to your lifestyle – stat! 1) Get lean and stay lean, because the more body fat that you have, the more likely that your hormones are going to be out of whack. So it’s definitely worth getting your eating under wraps, and starting an exercise program aimed at burning through some of that excess fat. In fact, a study published in the University of Chicago showed that men who averaged just 5 hours of sleep or less experienced a drop in testosterone levels of 10-15 percent. So your goal is to get at least 6 hours a night of solid sleep, but 7-8 seems to be what’s optimal.
3) Ensure that you’re getting an adequate intake of healthy fats such as fats from coconut oil, raw olive oil, nuts, avocado, fish oil and lean animal meats.
4) Limit your intake of alcohol (especially beer) as alcohol consumption definitely has a negative impact on testosterone levels, not to mention your waistline. Now, while it’s true that short-term alcohol consumption probably won’t affect your testosterone levels too much, I’m of the opinion that you’re better safe than sorry, and trying to minimize drinking as much as possible (that’s not to say that you can’t enjoy a drink or two every once in a while). The scary part of this is that Xenoestrogens are everywhere – in our plastic, toothpaste, on our foods (that’s why it’s important to eat organic wherever possible), shopping bags, cleaning products, and even in our water. Now, while reducing our exposure to these may sound like a huge task, you can start by following the advice outlined in THIS article. As you’re about to find out (in the next point), carbohydrates temporarily drop our testosterone levels, and seeing as our testosterone levels are at their highest in the mornings, we don’t want to disrupt that by eating some carbs. 7) Control your carbohydrate intake because immediately following any high-carbohydrate meal there is a temporary drop in testosterone levels. While this drop is only temporary, if you are eating 3-4+ carb-dominant meals per day, this will lead to lower testosterone levels overall. In order to control your carbohydrate intake all I want you to do is to limit your consumption of starchy or simple carbohydrates to the 2-3 hour window after your training session for the day. 8) Eat lots of vegetables, especially cruciferous vegetables, such as broccoli, cauliflower and cabbage. In general, vegetables also help to support alkalinity, and keep inflammation down (kale and spinach are great for this, as are blueberries), which will help promote a lean body, as well as overall health – both of which can indirectly help with testosterone levels. 9) Keep your training sessions to 45-minutes, or less, of intense work, such as the ones in THIS program. Beyond that, you’re a busy father, and if you’re taking longer than 45-minutes to get through your sessions, then you’re probably not optimizing your time as best as you can be. 10) Make sure you do your big, compound lifts frequently – squats, deadlifts, rows, bench presses, chin ups, shoulder presses and lunges have been staples in many successful programs for decades for a reason. It’s because exercises that are associated with larger muscle groups have been shown to result in increases in testosterone.
11) Be mindful of your stress, and be sure not to let it get out of control.  A high level of stress increases cortisol (sometimes chronically), and when cortisol is high, then testosterone is low. Putting some stress-management processes in place will help you keep this under wrap, as well as improve your mental focus and well-being – because no matter how ripped or muscular you are, nobody likes a crazy son of a bitch – am I right? As a side note, although it probably won’t be a problem, overtraining has been showing to severely decrease testosterone levels. Beyond that, having sex more often will lead to an increase in confidence, as well as a decrease in stress.
13) Keep your conditioning (fitness) work to higher intensity stuff, such as interval sprints, strongman training, or cardio finishers.
HIIT style training has been shown to have a positive correlation to testosterone levels, at least according to a study contained within the British Journal Of Sports Medicine.
14) Don’t restrict calories by too much (no more than 20% below base needs) when trying to lose fat.
By ensuring that you don’t cut calories too far from your maintenance levels, you can be sure that you don’t suffer from the side effects of low testosterone (and other hormones, for that matter). DHEA – DHEA is a naturally occurring hormone that is very effective in increasing testosterone levels, especially in those who are older in age (40 years+).
Magnesium Oil – I’ve spoken about the benefits of magnesium in a previous post, but know that, along with its other benefits, it will definitely help testosterone levels, particularly is you’ve found out that you have a magnesium deficiency. Considering that magnesium is a mineral that’s used mostly when we’re stressed, there is a good chance that you might be low if you haven’t been supplementing with it. Zinc Citrate – a deficiency in zinc levels can most definitely result in low levels of testosterone; in fact it’s one of the most crucial minerals for optimal test functioning. In fact, there is research out there showing that a zinc deficiency can lead to as much as a 50% reduction in testosterone levels. My magnesium oil contains zinc within it, so I don’t supplement with any oral form of zinc, outside of my food, of course. Fish Oil – as we’ve covered already, an optimal intake of healthy fats plays a significant role in producing optimal levels of testosterone. Vitamin D – vitamin D is another nutrient that can play a role in decreasing testosterone should the body be deficient in it.
Research has shown that supplementing with anywhere from 3-5000IU of vitamin D per day can help fix this deficiency, and as a result, increase testosterone levels. Beyond that, there are some tribulus and bulbine-based products that could help with natural testosterone levels, but I haven’t looked into them enough to recommend them one way or another.
Regardless, the list above is extensive enough for you to go and make some changes to your nutrition and lifestyle habits so that you can get a little extra kick start to your training, recovery, and sex life! Sign up for Free below to get regular updates on any advances in increasing your testosterone levels naturally, as well as other stuff related to living a healthy, and strong, lifestyle.
James Garland is a strength & conditioning coach, pseudo-writer, fitness entrepreneur, blogger, lover of all-day breakfast's, as well as a terrible poker player.
I actually really love this response because I, like many others, have made this comparison mistake until you brought it to my attention. HI bro, I am starting to take Vitamin D-3 and Zinc just because I was reading tons of articles that showed that they were very good for a man`s health. It’s always wiser to choose natural supplements over synthetic – have you tried Testofuel?
Speaking specifically to Test Freak, I can’t really comment on the efficacy of the supplement as a whole.


You had energy for days, an abundance of time, less responsibilities, and a body that seemed to never break down; regardless of the torture you put it through. Throughout my teenage years, people often asked me why I never smiled and I didn’t know what to answer.
I didn’t know what to answer, because saying the answer out loud would hurt too much.
I was a young guy with no drive, no ambitions, no athleticism and no experience with women.
While other guys in my high school were fit and athletic, I was that skinny-fat guy who walked around with his shoulders slouched to hide his manboobs.
I was discouraged and close to quit this whole fitness thing, but I didn’t because I discovered that I had low testosterone levels. In other words, I was 18 years old with the testosterone levels of an old man (and this is not uncommon today where we live in a society full of garbage food). You need to eat the right amount of food to avoid feeling sluggish and to shred excess fat. I can say without a doubt that a High Testosterone Diet is the most important aspect to boost your natural testosterone levels as much as possible. If you put the right fuel into your body, you will feel better, look better and perform better. I lost 60 pounds of fat and gained 40 pounds of muscle mass after being skinny-fat most of my life.
My energy levels sky-rocketed, my posture improved, my puffy nipples pretty much disappeared, and I felt better than ever. When it comes to explaining the increase in testosterone levels, it’s also crucial to know that testosterone and lifestyle are interconnected. The guy who eats solid meals, exercises daily and sleeps like a baby or the guy who eats a low-carb diet, exercises just 2-3 times a week and stays up late to play computer games? He quits the job he hates and goes to school to learn the skills needed for the job he dreams about.
He quits porn and starts approaching real women to get a girlfriend he can spend his nights with.
In other words: By transforming your life for the better, you will improve your mental and physical health.
Therefore, over the long-term you want to transform your whole lifestyle, which will lead to better mental and physical health. However, the good news are that you can make some essential yet simple lifestyle changes that will be responsible for the bulk of your testosterone level increases. Once you start exercising regularly, eating solid home cooked meals and sleep as much as your body needs, you will develop the abundance mentality that enables you to completely transform your lifestyle by going from A to B.
Back when I had low testosterone levels, my diet mainly consisted of lean protein sources and starches. Not only was I sick and tired of this way of eating, but it didn’t improve my life or physique in any way. Despite eating a low-fat diet and training consistently for the first time in my life, I was fatter than ever.
In September 2010 I started researching how to increase testosterone naturally, and I found that dietary fat is crucial for optimal testosterone levels. To be specific, it’s the type of fat from animal sources such as red meat and nuts that are responsible for optimal testosterone levels. Less hunger throughout the day, since fat slows the digestion of carbs and keeps you full very long.
A good place to start is around 30% of your total calorie intake, if you’re into counting calories. Diets that brand themselves as low-carb, low-calorie or low-fat often promise quick results, but those quick results come at a price that isn’t worth to pay. As a guy into fitness you’re most likely focusing too much on protein intake, and too little on carbs and fat.
The truth is that carbs and fats are more important for performance, health and well-being than protein! When you train most days of the week and you push yourself, then you need carbs to fuel your workouts.
When you deprive it for too long, the damage done to the endocrine system can be irreversible.
To be specific, diets that are low in something can and will most likely lead to lower testosterone levels. Therefore, you want to do a type of exercise routine that you can do EVERYDAY to release dopamine on a regular basis. For example, if you have difficulty getting your meals cooked and getting to the gym, this difficulty will decrease since you will feel more pleasure doing these simple activities. This consistent increase in dopamine is crucial to get out of the slump you’re in with low testosterone levels, since it elevates your mood. To be specific, you want to keep the amount of stress that your body takes from exercise at optimal levels.
Heavy lifting (lifting in the 1-6 rep range) stresses your central nervous system (CNS) much more than light-moderate weights (7-20 reps). After a heavy lifting session you need days to recover for your next session, therefore it’s not optimal for a guy with low testosterone. Light-moderate weight training, bodyweight training are the best ways to train for a guy with low testosterone levels.
They work because you can do light-moderate weights and bodyweight training everyday without worrying about overtraining.
When you train with high reps and low rest between sets, your workout is similar to a cardio session.
It’s limited how much stress your body can take, so doing a lot of intense cardio usually means doing less resistance training. In other words, I don’t have anything against light cardio, but I discourage you from doing long-duration intense cardio on a regular basis.
You want to put all your focus on those 3 basics for the next 2-3 months until they are as natural to you as putting on new underwear in the morning.
During these 2-3 months you should see a great increase in your testosterone levels and life quality. The smallest changes in the right direction can boost your testosterone levels dramatically. This new lifestyle will slowly develop the abundance mentality that you need to work on improving other important areas of your life such as business, career, marriage and friendships. Eventually you will wake up excited one day to eat some steak and eggs and wonder how you went from A to B.
It is true that one needs a sufficient amount of carbs to function well during the day, but is there any point of eating carbs for dinner, if one isn’t going to burn them?
When you train often your body is in a constant state of recovery so carbs are needed, so I suggest you just keep all meals balanced with some protein-fat-carbs.
Wow thank you for this comment, this is the type of comment that motivates me to keep writing for you guys.
What were some of the (big) changes you’ve noticed as your testosterone went from low to high? More drive to workout (I wanted to be in the gym almost everyday rather than dragging myself there), better pumps during workouts and more sex drive.
I also ate high quality coconut fat (non hydrogenated) each time 15 min before my meals and together with my meals.
I’ve never ate candy for two weeks straight, but I can binge drink and eat unhealthy food for 1-3 days without any specific bad effects.


I have read a lot about ectomorph training, they say i can eat relatively much, lots of carbs and proteins recommended and a moderate-low amount of fat is needed. I really like sweets, and i sleep around 5-6 hours a day, often just 4, always after midnight :(. I really like your articles and newsletters, so i think it is the best idea to ask it from someone who answers it by experiment and honesty, than someone that wants you to develop slow, because you pay a lot for his training advices in the gym.
I would be really glad if u could give me some nice advices :) Oh and sorry for not so perfect english.
So, basically your saying we should follow 30 days of discipline to increase our testosterone? Great article again Oskar, Once you have visited and take time to read this site it would be impossible not to progress. Yes, take at least 1 days a week where you get in a cheatmeal and get in a caloric surplus. Most people seem associate it with the stuff that is considered bad – such as an overly aggressive nature, steroids, anger, violence and even general acts of douche-baggery. So if you’re over the age of 35, you in particular need to pay attention to the natural fixes contained within this article. In fact, there has actually been a lot of research done in this area, with many studies showing that the more fat you carry, the lower your testosterone levels will be.
Getting adequate sleep has a strong correlation to optimal testosterone levels, and should be high on your priority list if you’re serious about correcting them.
This will ensure that there are high enough levels of cholesterol to support proper testosterone production functioning. There is actually a strong correlation between consuming a diet that is higher in healthy fats, and testosterone production.
This will ensure that your body is adept at handling the insulin spike a little better, and will also limit your consumption of these types of carbs to one meal per day – leading to better testosterone levels.
Cruciferous vegetables contain indoles, which have been shown to remove the bad estrogens from our body.
Once you start getting beyond 45-minutes of intense training, you cortisol levels start to elevate significantly, causing there to be a decrease in testosterone. The combination of these factors can mean that having more sex becomes a self-fulfilling prophecy in that the more sex you have, the more sex that you want to have.
Yes, your low calorie diet is not only bad because it’s driving you insane, and making you feel like crap everyday, but it can also be lowering your testosterone levels. The reason for this could be because our DHEA levels naturally drop as we age beyond 30, and so we need a little bit of external help when it comes to getting our levels up. Again, this is something that you can easily check with a blood test, and when you go to get your testosterone levels checked, I recommend getting them to do vitamin D, zinc, and magnesium at the same time. While our bodies should get a lot of our vitamin D from the sun, given that the majority of the population works in indoors nowadays, this simply isn’t the case anymore.
I am not sure whether this post is written by him as nobody else know such detailed about my problem. I just hit 40 (I mean turn 40) and plan to keep my T level okay (though I haven`t been tested yet). Instead, they tend to increase libido or sexual arousal, which is often confused as the supplement working by the user. The reason I ask is because high GI carbs activate the mTOR pathway which initiates protein translation and decreases protein degradation.
After a long day of studying he goes to the gym for a few hours, then goes home to eat and sleep with his girlfriend. At the end of the day he’s so tired that he has no energy to waste on computer games. They are the worst of all fad diets, since your body needs a set amount of calories to function properly. At the time between September 2010 and December 2010 I still had no clue about how to train for muscle gains, I was still depressed, skinny-fat and I didn’t get proper sleep. But when I was 20-21, and unknowingly had candida, I thought I had low testosterone before I found out. Also I gradually got a more positive outlook on life which made me stick to my training rather than quit. After I found out it took me about 6-12 months to cure it, and I completely changed my lifestyle and diet.
And i need a lot of (strength and weight) workout, bodyweight workout everytime until failing, but minimal amount of cardio, as my body will turn calories to weight loss by running etc, but i need to build weight and not losing it.
Im stressed by school and family things, and its hard to always eat the proper meal and go to gym, because of money and lack of time.
The amount you need is individual and requires experimentation, and also depends on how much you train etc. You can display the symptoms of low testosterone, yet have levels that are completely normal, and have it be that those symptoms are being caused by something completely different. When we are exposed to too much of this estrogen-imitating chemical, our testosterone levels can drop significantly. I also started to go to the gym again after a couples of years since I do not want to lose muscle and store (more) fat.
I started using D-aspartic acid, ZMA, Tribulilus (60% saponins), Fenugreek and fish oil with high Vit.D content. I know that protein also activates this system but high GI carbs activate it even more, so what is worse, the lack of mTOR activation from not eating the carbs, or the reduction in Testosterone from the carbs (with respect to gaining muscle mass)? He doesn’t exercise and eats junkfood on a daily basis which results in a skinny-fat physique. He sleeps like a baby around 9-10 PM after a long and productive day and wakes up early excited to learn more about medicine. Some of the symptoms were similar of that of low testosterone, only I had extreme mood swings and brain fog.
Im not having too much friends right now like about 2 years ago, but those few are really nice. This is an very important issue in regards to the quality of mens’ lives in this day and age. Ideally you want to lose the weight slowly and get as many nutrients as possible during your cut. Apparently there is no evidence that Tribulus Terrestris increase testosterone production but Tribulus Alatus showed positive results in some studies. The only time that I’d really recommend high GI carbs as a NECESSITY post-workout would be if you were doing 2 sessions in the one day.
He doesn’t eat that often since he has no time, but when he does eat, he makes sure to fuel his body with proper, solid foods most of the time, and only eats junkfood occasionally. On my other parts i dont have any unnecessary fats, and i begin to see the results of my work and eating; my curves and separations on my muscles. My husband takes the Testosterone Pills from Doctor Max when he is not on the road and it makes our house a fun, friendly environment. And, might it make sense to go on regular diet breaks to help with T optimization while losing fat? I would like it much higher and will continue with this protocol but I’m pleased with the results so far.



Testosterone level low symptoms 9dpo
Create site map quest
Top weight loss ebooks
Musclepharm get shredded stack reviews 2014


Comments »

  1. FENERBAHCE — 28.03.2014 at 21:58:36 The controversy peaked in 2004 natural fatty acids.
  2. Gunel22 — 28.03.2014 at 12:21:50 Can increase the results of that tough work to the psychological factors main shops where.
  3. sebuhi — 28.03.2014 at 14:55:41 Grants or loans (no more than 50% can loans, and so they in this text I provide.