How to Increase Testosterone

For male friends, if they want to increase testosterone, then exercise is absolutely indispensable. Exercise can increase the secretion of testosterone hormone. This is why many people feel energetic and have increased desire after exercise, because a lot of exercise can stimulate the secretion of testosterone hormone. At the same time, you should also pay attention to increasing the intake of protein foods in your diet.

1. Heavy weight training

Heavy weight training often tears muscle tissue. Your body will repair muscle tissue and grow it again when you rest. Of course, when you leave the gym, heavy weight training results in testosterone secretion. You may experience that after you exercise, you are full of energy and even have stronger desires. Studies have shown that multi-joint heavy weight training can effectively stimulate testosterone secretion!

Recommendation: Do heavy weight training 4-5 times a week and finish your training within 60-75 minutes. You can try to do 5-8 times of heavy weight training and reduce the rest time between sets.

2. Maintain reasonable aerobic exercise

Many muscle lovers like to improve their cardiopulmonary function through aerobic exercise, which is a good phenomenon. However, this aerobic exercise needs to be moderate. You don’t want to reduce muscle growth through too much aerobic exercise. Marathon athletes are rarely seen with well-proportioned muscles. This is because long-distance running only exercises the leg muscles, but the upper body loses muscle balance. In fact, long-term aerobic exercise can even keep your high-pass hormone secretion.

Recommendation: Use moderate aerobic exercise, such as jogging, for no more than 30-45 minutes. But do not do it more than four times a week! Especially when you are in the stage of increasing muscle mass. Bodybuilding masters know that a lot of aerobic exercise will be a killer for their muscles, because they cannot obtain normal testosterone secretion.

3. Increase protein intake

You may have known that protein intake can maintain muscle growth, but you may not know that protein also helps to increase your testosterone secretion. "Protein supplementation through pure whey or eggs can better maintain testosterone secretion." The protein in carbohydrates has a good effect on the body's organs such as the liver and kidneys, and can maintain high levels of testosterone secretion. If you use dietary supplements, it is recommended to mainly eat healthy butter, eggs, beef, poultry and other meats.

Recommendation: Consume at least 1 gram of protein per pound of body weight every day, and strive to get about 30% of the total calories from protein every day. This means that a bodybuilder consumes 4,000 calories a day, which means he consumes about 400 grams of protein - 1,200 calories.