Imagine that there is a pill, that can change male to female by suppressing testosterone. His facial hair would shed and fall off, he would grow boobs. Once mighty muscles would shrink, the waist would grow.
We are in luck, there is no similar pill. Or is there?
|Testosterone levels are slowly declining in males all over the world.|
Testosterone boosting 101
What the hell is that? Testosterone is a hormone found in both men and women. Men have naturally higher levels of testosterone in blood than women. One can say that testosterone is WHAT MAKES A MAN. Testosterone is what makes jaw pronounced, what makes the beard grow, what makes men aggressive and what keeps the fat off.
Due to substances that affect and destroy our hormonal balance commonly found in plastic, tickets, air fresheners, deodorants, shower gels, hygiene supplies is the hormonal balance of average young man OFF LIMITS. Unhealthy life choices and lifestyle habits are not helping, too.
Side effects of low testosterone are :
- Low sex drive
- Lack of body/facial hair
- Man boobs
- Tiredness all the time
- Weakness in the gym
- Absence of “drive” to life
As you read through side effects, you probably would not want to actually be experiencing them. This article has clear goal – to ensure maintaining optimal natural testosterone levels through good EXERCISE, DIET and LIFESTYLE habits. This is going to be a long post, be sure to bookmark it and to take your time while absorbing knowledge. Remember, you will not accomplish anything with just reading stuff. But you can CHANGE YOUR LIFE with the implementation of the knowledge!
What about me?
I’ve been facing consequences of bad childhood choices my whole life. Up until first year in high school (16 years old here in Europe) I didn’t care about my health or looks. I just ate whatever I wanted at the time, and man, there were NO healthy choices. Tons of white bread, coke (the drink!), fried potatoes, you name it. Overconsumption of unhealthy food and absence of exercise left me with 125 kilograms (275 pounds for you, murricans). In the high school, I started realizing that I care about how I look and that I’m pretty much fucked up.
The only option was to start working out and eating healthy. After 4 years here I stand, 80 kilograms, some muscle and learning writing blog how to combine boxing and lifting together. Reason I’m sharing this with you is that I firmly believe that testosterone is strongly linked to success in your goals and overall well-being. I was able to fight off the majority of side effects of low testosterone and to shoot up my testosterone levels and enjoy benefits of it.
It’s been a long journey to get there, and I want to share it with you. I’ll combine science with anecdotal data experienced by me and my friends. Better believe I did my research before starting the journey, many only-reading sleepless nights were devoured. I’m confident to say that I read almost every good material on testosterone boosting found online.
What makes your testosterone levels low?
Nowadays every young man is being relentlessly attacked by various enemies in terms of healthy testosterone levels. Lot of inconclusive studies can be found on internet and in journals, but it is safe to say that
Soy might reduce your testosterone levels
BPA – synthetic chemical often found in various plastic containers that leaks out if plastic is heated (Do you microwave food in plastic containers?) – IS lowering your testosterone levels
Sleep deprivation (under approx. 7-8 hour of quality sleep at night) IS doing harm to tst levels
Stress (Do you study school you absolutely hate or do you have a miserable job with long working hours which does not fulfill you?)
Obesity – estrogen – female hormone that does the opposite job of testosterone – making feminine traits prominent – basically lives and really likes fat. Are you over 15-17% body fat?
Chronic masturbation – Do you chronically masturbate without a touch of woman? that could lead to stress on the subconscious level.
Unhealthy diet, alcohol abuse – those things lead to increase of body fat storage, thus indirectly lowering your testosterone levels.
This is just main list of things that may or are lowering testosterone levels in males. Other factors are involved, such as sewage disposal plants are not fully able to filter female hormones from birth pills and then drinking that water. Absence of exercise and healthy stress (think lifting heavier and heavier in the gym) does not help, too.
Almost everyone is guilty of most of those “testosterone crimes”. Fear not, it is not that hard to improve TST levels, but you must accept that it will take some time. Prominent changes are usually seen after one year after starting journey to increase TST. It might seem as a long time, though it really pays off. If you do bit of research, you can find lot of young men whose quality of lives has been improved significantly.
So, well, how to do it? There are two options.
1. with medications
This one is rather obvious, you just inject testosterone directly into your butt. This is the easy, fast way and the illegal way. You will need to obtain testosterone injections and just inject it.
I STRONGLY advise against this method. Absolutely not worth it, it will only cause damage in long-term. Injecting testosterone causes dependency on it for whole life. This method is out of the scope of this article and of this blog.
Only safe way to do medications method is with help from your doctor. If medications are prescribed to you with directions how to handle the dosage and possible side effects, be free to work with your doc and do it. Be sure to discuss every aspect with him.
Manipulating and optimizing testosterone levels through changing exercise, lifestyle and exercising habits. This is, of course, the harder way of these two, although is worth it. Chances are if you are reading this article, your habits are probably just shit.
Implementing what I am about to show you will take some good old-fashioned hard work, but if you are willing to put the work, natural method produces lasting improvements of quality of life!
Now we are getting to the meat and bones of the article. Make a nice cup of tea, put on reading glasses and absorb the knowledge.
Sleep – one of the most important variables. Sleeping is major part of our lives (about 1/4). If you sacrifice sleep, party every week multiple times, play computer until sun rises, it WILL have strong effect on testosterone levels. Fixing sleep is really straightforward, just make sure you are sleeping about 7-8 hours a night and try to fall asleep at the same time every day. Install free f-lux software to minimize sleep disturbing blue light when using laptop before sleep. If you cannot fall asleep, just read some book to unwind a bit (stories and novels are better than scientific books).
|If commonplace for you is sleeping 5 hours a night, do everything you can to up this number to at least 7.|
Stress – doing the job you hate, studying the school you hate and living with girlfriend/boyfriend you hate is surefire way to wreck happiness and testosterone levels in your life. Just floating through life will not cut it. You need to have clear goals in life and slowly but surely be moving towards them. Absolutely hate math school and would love to work in fashion industry? quit the school and start searching for job in fashion stores. Have friends that always put you down? cut them off from your life. Life offers unlimited scenarios, unlimited things to do, but only if you are willing to take the lead.
|Do things you love, minimize things you hate. Try to always be moving towards your dreams, but be sure to unwind and chill every now and then.|
Avoid BPA – BPA is a chemical substance found in plastic containers (80% of them). When buying plastic containers, make sure there is “BPA-FREE” sticker on them. Do not heat any plastic containers. Use old-fashioned plates like your grandpa did.
Compete – Man needs to compete. Man needs to achieve. Man needs to DO. Try to increase one rep maxes in the GYM as frequently as possible (without overtraining), pick martial art like boxing, muay thai, BJJ (just make sure there is contact – sparring involved) and forge the better man. Study the school you want with passion, learn new concept and gain wisdom you never thought you could. Do the job you love and try your hardest to provide best service, profitable for you and beneficial to others.
|Experience world. Compete. Achieve.|
Note about competing and achieving – Life is not always sun and roses, there WILL be HARD TIMES. You will feel like shit in the gym, you will get beaten up badly in sparring. Your grades are gonna be bad, you might need to retake classes. Friends may betray you, your cash will be lost. Only thing needed to overcome hardships is to ENDURE.
Everybody knows he should eat HEALTHY. What does that even mean? In some cultures are grains and rice considered healthy, whereas paleo people would stone people for it without a second thought. There are a lot of schools of healthy eating, but there is no need to be extremely inclined to one or another.
Meals for optimising testosterone levels should contain
Good amount of MEAT – poultry, pork, beef, fish, even bacon.
Smaller amount of carbohydrates – potatoes, rice, fruits
Moderate amount of fats – nuts, animal fat, oils (coconut oil, olive oil)
Almost unlimited amount of various greens
On the other hand, you should limit or completely eliminate
Grains – bread
overly processed foods – rice cakes, cookies
alcohol – beer, mixed drinks – if you must drink, be it vodka on ice or red wine
Diet can be approached by various ways. If you want to count calories, that’s good, do it. Check this article to read more detailed calorie and macro counting guide.
If you do not want and/or do not have time to count calories, that’s ok too. Just use common sense. Are you currently happy with your weight? eat a considerable amount of food and weigh yourself every week. When numbers are staying same, good, that is your maintenance food intake.
If you want to lose some weight or cut for an upcoming match, just eat less, weigh yourself every week and adjust intake accordingly. Same with gaining weight, just up food intake and give the process time.
Human body was made to move. Ancestors couldn’t just buy bio meat from local store, turn on compact grill a make burgers. Animals were hunted, and they were able to strike back, too. You needed to be fast, agile and strong. Food was on the top of mountain? Well, you better climb to eat it.
Nowadays we can sit, watch TV and let food to be brought to us without even moving finger. That convenience has of course, some major drawbacks. People are not agile, either can’t run more than 3 minutes without feeling totally gassed or can’t pick heavy stuff from the floor and lift it over head, can’t defend themselves with their own hands.
This is why the fitness trend is so popular. Exercise need is HARDWIRED in us. We have need to punch, to lift, to be better than last day. For great testosterone levels, everybody should satisfy this need.
So what do you do?
Start lifting weights – no less than 2x a week, no more than 4-5x a week
Start doing cardio – light cardio 2-5x a week, high intensity cardio max 2x a week
Work on mobility and flexibility – whenever you have time
Start doing martial art – 2-3x a week
You need to balance things a bit a do maximum 5 training sessions a week (comprised of boxing and lifting) + cardio and flexibility on top of it.
First step to optimising testosterone level is – START. Just start. Pick one, maybe two of mentioned things in article and start incorporating advice to your life. Do not rush it, because you might get overwhelmed. It is really slow process, so start doing, learn more and STICK WITH IT. Every additional hour of sleep is a small victory. Every boxing or lifting training session is a victory. Collect these small victories and you are gonna win whole war. Finally, remember, you are in this for long term.
|Rome was not built in a day. Stick to basics and do them over and over again.|
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