Even though working out is healthy, you should have in mind that only specific ones will help you boost testosterone. And we will provide you with more information in the further text:
We all know that testosterone is one of the most critical hormones especially for men, and it is something that makes us men. It is also known as a male sex hormone, and it features an ability to drive bone density, muscle mass, body hair as well the voice when you go through puberty.
How Do Exercises Work?
At the same time, testosterone is the vital hormone that regulates bone and muscle mass, fat distribution, sex drive, and red blood cell production among other things. However, the main problem is that most men’s testosterone levels tend to drop while they are in the 30s.
So if you want to create a stable and stronger muscle mass as well as increase your libido, you should find a way to boost your testosterone naturally. However, the worst thing that you can use is to consume illegal and dangerous drugs that will provide you a testosterone boost. You can learn more about it by checking the Muscle Sports Mag website.
If you want to maintain testosterone levels, you should eat food high in zinc, magnesium and vitamin K. Shellfish feature a healthy dose of zinc, dark leafy greens are a great source of magnesium and egg yolks are a perfectly natural way to boost the intake of Vitamin K.
You should also workout and add heavy resistance training exercise protocols that will help you along the way.
Exercises that you should implement in your daily routine will help you boost testosterone levels because you will use a significant amount of muscle mass, and that is the vital factor if you wish to increase levels of testosterone. For maximizing effects, you should start with big lifts and give your body a total workout at least three times a week.
- Deadlift – It is essential to start with this particular exercise at least five sets and five repetitions. You should rest in between for five minutes to let everything regulate itself. You should start with your feet hip-width, and it is also important to bend your hips back because that way you will be able to reach down and grasp the bar. Hands should be outside your knees. At the same time, remember that you have to keep your lower back in a natural arch, and drive heels into the floor and pull it along your shins until you reach the standing mode.You should click here if you want to learn more on testosterone and its effects on our health.
- Back Squat – This is also a workout that will help you boost testosterone levels, and similarly as the previous one, you should deal with five sets and five repetitions while resting five minutes between sets. The idea is to stand in front of it and take it with hands. You should also raise your elbows until your upper arms become parallel to a floor. As soon as you take the bar out of the rack, you should let it rest on your upper back, but keep the elbows up because that will help you balance the bar with ease. You should step back and set your feet at shoulder width, but have in mind that you should avoid losing the arch in the lower back, so you do not have to squat too low.
- Bench Press – When it comes to bench press, you should divide it into four sets and eight repetitions. Start with low weight at first and gradually you should reach to a point where you can quickly bring the most out of it. The idea of this particular exercise is that you should take the bar and hold it outside the shoulder width and there has to be space between the bench and your lower back, so have that in mind before you start. As soon as you pull the bar out of the rack, you should lower it to yourself, and as soon as the bar touches your body, you should press it back up and repeat the same procedure.