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Best ways to increase testosterone and muscle growth naturally

Testosterone, the “king of all hormones,” is essential for your overall body functioning like muscle growth, sex power, uplifting metabolism, etc. In this modern era, people are too busy in their daily routines so they are unable to focus on their physical fitness and this is the main reason for low testosterone and muscle growth, every gym rat knows that testosterone is the main hormone for the growth of muscles hence he tries to find natural methods to enhance their testosterone levels. In this blog, we will learn about science-based strategies to increase our testosterone naturally and maximize our muscle growth.

Table of Contents

    Nutrition vs Testosterone

    To increase your testosterone and muscle growth naturally the first requirement is proper balanced nutrition. The food that you are eating must have proper macros and micros. Here is the detailed information on macros and micros.

    Carbohydrate

    The most common myth in people’s mind is that carbohydrates make them fat but remember that carbohydrate do not make you fat they provides energy to your body which helps in muscle recovery. Carbohydrates fill your muscle tissues with glycogen to make them bigger, fuller, and stronger. Try to eat whole grains, fruits, potatoes, rice, etc.

    Fat

    For the production of testosterone and muscle growth fats play a vital role. Add avocados, nuts, seeds, and fish to your diet to fulfill the required amount of fat required by the body.

    Protein

    Protein took too much hype for several years. People think that the only thing or macro they require to build more muscle is protein yes it’s true protein helps in muscle recovery and growth but other macros like fat and carbohydrates also play an important role in overall muscle building. Choose a meal plan which includes 50% carbs 30% protein and 20% fat.

    Micros

    Take a sufficient amount of zinc, magnesium, potassium, vitamin D, and omega-3 fatty acids. These micros instantly elevate your testosterone levels. If you have any disease like stone then potassium is excellent to control the disease but protein may be a dangerous thing to your stone. If you have any medical disease try to consult with a health care expert.  

    Strength Training

    The most important requirement in muscle building and testosterone increment is strength training. There are three important aspects in muscle building first is strength training second is diet and third is sleep of at least 8 hours for proper recovery and growth of your muscle. If you do not do the first thing then the rest are wasted. Remember that to break the muscle tissues strength training is required and for building new muscle tissues rest is required.

    HIT Training

    The most popular training technique for overall mass building is High Intensity Training. HIT training principles were developed by “Author Jones” and later on “Mike Mentzer added to this training principle. The philosophy proposed by both are the same but there is one contradiction Author Jones and Mike Mentzer both believe in doing one set of high intensity per body part and they consider volume to be a negative factor but author Jones believes in doing at least 20 reps in one set and mike believes of doing 6-8 reps of high intensity in one set.

    Compound vs Isolation movements

    Compound movements like bench presses, incline presses, squats, deadlifts, barbell curls, barbell shoulder presses, and decline presses are much superior then isolation movements like dumbell presses, dumbell curls, dumbell skull crushers, etc. But remember that compound movements are superior so there are more chances of injury but in isolation movements, there are fewer chances of injury. Remember that when you are doing compound movements do not over-optimize the weight try to choose the weight that you can easily control and perform the exercise safely.

    Rest and Recovery vs Testosterone

    Proper rest and recovery a key factor in boosting your test levels naturally. Remember that new muscle tissues are developed during rest hence try to get 8-9 hours of quality sleep without any interruption. Add stress management exercises to your daily routine like yoga, meditation, breathing practice, etc.

    Betterment of Lifestyle

    Whenever you go outside from home try to take some food with you do not eat outside food mostly beverages and junk food. Also, avoid eating in outside kits because most of the diseases spread form outside kits.

    Do not smoke or drink alcohol because it will highly affect your testosterone levels and slow down your muscle growth.

    Highly avoid using steroids or other instant alternatives because these are only instant shortcuts you cannot use this kind of stuff in your whole life. If you want to do so then try to hire a well qualified medical expert

    Hydrating the body

    Ensure that you are drinking at least 3-4 liters of water daily because muscle is almost water that does not mean drinking gallons and gallons of water you need an adequate amount of water daily to stay well-hydrated. Dehydration results in lower testosterone and muscle growth.

    The Point to Focus

    Increasing testosterone and muscle growth naturally is difficult but not impossible it needs dedication, patience, and consistency. Consult with a medical expert before making instant changes to your diet, and exercise especially when you have any medical condition.

    References

    Refrence1

    Testosterone for Life: Recharge Your Vitality, Sex Drive, Muscle Mass, and Overall Health by Abraham Morgentaler

    Refrence2

    Testosterone:: Natural Testosterone Boosting: A Guide To Skyrocket Testosterone And Transform Your Life (testosterone Boosting – Erectile Dysfunction – Testosterone Book – Testosterone Diet) by Ward, Sean

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