Testosterone is a male hormone that is produced in the testicles, in the so-called Leydig cells. Testosterone accelerated under other fat loss and plays an important role in muscle building. In addition, testosterone is essential as a sex hormone in the human reproduction. Additional features of this hormone include, among others:
- Promotion of hair growth
- maintain healthy bone density
- general well-being of man.
The normal values in men
An adult and healthy man has a total testosterone concentration in blood serum, which is 2.41 to 8.27 ug / l. If the blood levels measured in the evening, so you have to expect up to 20 percent lower testosterone levels. In women, testosterone levels will be less and moves between the third and fifth day of the cycle at about 0.14 to 0.76 ug / l. Testosterone is produced in women in the adrenal gland.
With an increase of the testosterone value in the blood is to be expected, for example, in diseases or certain disorders of the adrenal glands. Too low testosterone levels caused in boys / men and girls / women certain disorders of sexual development and functions. Growth disorders can also affect both sexes.
When it comes otherwise to reduce testosterone levels in the blood:
- after prolonged physical work
- serious illnesses
- in old age
- after anesthesia
- when alcohol and drug abuse
- after taking certain medications
- Lower testosterone levels over a prolonged period can even lead to a feminization of the man.
As I said, testosterone plays an important role in muscle building. Especially when the testosterone levels are higher than normal, benefits the athletes from the following advantages:
- a better body
- more strength and better stamina
- more “pump” in training
- a faster recovery of proteins
- better muscle definition and muscle tone.
One can increase testosterone, a natural way to make the training more efficient and to feel better and more energetic in their daily lives. These tips will help you uphold your testosterone levels:
lose fat. It is scientifically proven that obese men have lower testosterone levels than men with a “normal” BMI. Weight and fat reduction can increase testosterone levels by up to 50 percent.
A heavy weight training. Hard weight training promotes the production of testosterone. Here are mainly basic exercises with free weights – like deadlifts, squats or bench presses – meant. Good results for test booster are obtained with HIT training (High Intensity Training). Recommended are here short, intense workouts, after which comes a fast phase – which brings the testosterone levels going.
More sleep and less stress. Through lack of sleep we are usually tired and feel worn. This is the result of declining testosterone levels that occur during sleep deprivation. In physical exercise (sports) and increased stress (job) you should sleep at least 7-8 hours per night. This secures new powers and increases testosterone levels. Conducive are also short, ten to 20-minute, naps that you do during the day. Under stress, the body releases the stress hormone cortisol, which has negative effects on the testosterone by inhibiting its anabolic effect. Worry therefore during the day for a few moments of physical and mental relaxation.
Mostly out healthy fats. Here are mainly monounsaturated and polyunsaturated fatty acids in question, which are found for example in avocado, olives or nuts. They support the testosterone structure and ensure a smooth metabolism.
perform nutritional supplements. With certain supplements can increase testosterone levels. A good example is zinc, so you should ensure adequate zinc intake. The true “zinc bombs” for example, legumes, fish, nuts, lean beef or raw milk cheese. Vitamin D is another substance that has a positive effect on testosterone levels. This vitamin is responsible among other things for the healthy growth of sperm, in addition, it plays an important role in metabolism and muscle building. To the vitamin D levels – and thus also the testosterone levels – to increase, there is a simple way – that is one completed with reason sunbathing.
Renounce sugar as possible. Sugar Makes insulin levels to quickly rise upwards, whereby the level of testosterone is reduced. To avoid are products such as white sugar, white bread, cakes, fruit juices and highly processed foods. But you can not do without all the carbohydrates, otherwise you lack the strength to train. Attempts but healthy carbohydrate sources such as fruits, sweet potato or legumes to use. These carbohydrates go after eating slowly into the blood and let the blood sugar levels only gradually rise.