Testosterone(test) is the king of all male hormones. Research says that test has multiple functions like muscle growth, libido, energy, bone health and many other health aspects. In this article, I’ll focus on how to increase your test levels naturally and let me tell you that all those t-boosters supplements and other marketing gimmicks don’t work. So stop wasting your money on it.
So let’s dig into the main subject. The normal range of test for males is around 250-950 ngdl. Without any steroid use, it’s impossible to go beyond that number. Research says that crossing normal range is referred to as ‘supraphysiological levels of test’. Whoever injects doses of test they are able to gain some amount of muscle without training. That’s the reason why professional bodybuilders are able to become so big, their test levels are beyond the normal range because of steroid use. People who inject anabolics for muscle gain are hardly able to maintain ‘Roid gains’ in the future because once they come off, their body will not hold that amount of muscle. Dr Stu Phillips, once stated that naturally occurring levels of test don’t significantly influence the rate of muscle protein synthesis. It increases when anabolic hormone level increases drastically which isn’t possible naturally.
Also Read: How to Drink Without Losing Muscle?
So how to naturally increase test levels, here are the possible ways:
1. Fix your nutrition
Eating within your daily calorie intake can really help you to manage your lifestyle by staying fit and athletic. Lower down your junk food consumption and eat more of nutrient-dense foods. A proper combination of protein, fats and carbs as per to your need can really boost your tests up. Protein can really help you to build muscle, which can increase your level of tests to hold that muscle in your body.
Research says that there is a connection between dietary fat and test levels. Implementing sufficient fat intake in your diet is important. Fats coming from a mixture of omega3, saturated, monounsaturated and polyunsaturated fats. Fat sources like eggs, ghee, butter, olive oil, coconut oil, fish, etc. The lowest fat intake would be somewhere around 15% of total calories.
2. Right Training
A well-structured program can really take your physique to next level. Keeping all the training principles in your mind and managing fatigue via deload week can really help you to adhere and sustain to your plan forever.
Compound movements play a major role because you can really do a high-intensity work on it. Perform more exercises like squats, bench press, deadlifts, overhead press, etc. It will help you to increase strength, build muscle mass, lowers body fat, etc.
3. Stay lean
Staying lean can really help to keep your test levels up. You will really feel masculine and confident. But how to stay lean 365 days? Just keep gaining muscle. Yes, you heard it right. Muscle holds less place than fat, so you need to gain more muscle to look leaner. So always opt for lower body fat that can be anywhere from 8-15% or a little bit more(depends on your genetics and performance).
4. Vitamin D
Vitamin D can help to increase test levels. There is a research study where athletes with low test levels were supplemented with vitamin D and the results were on the positive side- increased test levels but those athletes were not getting direct sunlight exposure. The best source for Vitamin D is sunlight. If you wanna supplement it then 2000-5000 IU is a good range.
Getting sufficient sleep is important for recovery and this will help u to increase ur test levels. 6-8 hours of sleep is ideal.
There was a study done in 1997 where if you add mins or hours to your sleep overtime your test levels get boosted by 15%.
High test level helps in muscle building. High cortisol levels can decrease your test levels. Cortisol is a stress hormone, so make sure you don’t worry about small things much and stay happy with whatever you have.
Sexual intercourse can really help you and can be your best friend here. Many folks think their test drops if they have sex occasionally but the case is completely different. If you masturbate and have sex occasionally then your test level gets boosted. You can have a better performance during your workout session.
Note: There are evidence that zinc can really help to boost your test levels but only if you are zinc deficient.
There is no shortcut to boost your test levels. You have to work hard for it and put some effort. Do the above things for 8 weeks and you will see a change for sure.
Yashovardhan Singh is a fitness coach with GetSetGo Fitness and a former national football player. He likes to keep a no-nonsense approach to fitness by applying scientific literature to provide results to his clients. Reach him at [email protected] for coaching.