We have seen the importance of nutrition as the ﬁrst step in boosting your testosterone levels. Now it is time to talk about the role that exercise plays in increasing your testosterone levels. Taking the time to engage in a strenuous physical activity is the best way of making sure that all the good food you eat doesn’t end up as body fat. Since excess body fat promotes estrogen over testosterone production, eating the right foods and sitting around would negate your attempts to boost testosterone.
The problem most people have with working out is that they believe you have to spare hours every day for exercise. This is not true. Exercise can be as short as 10 minutes, depending on the kind of activity you want to engage in.
There are a number of things that you need to keep in mind before you choose an exercise routine. If you have any underlying conditions, then it is important to first consult your doctor before you start training. Another thing is to always avoid over- exercising. Research performed on endurance athletes has shown that it is possible to lower your testosterone levels if you strain your body too much. Remember that too much stress causes the release of cortisol, which inhibits testosterone production.
Most men are also unaware that there are speciﬁc exercises and methods that increase your testosterone levels compared to others. We shall be discussing some of these exercises and how you can perform them in an appropriate way. Here are some suggestions on how to use exercise to give your testosterone levels a massive boost:
Include workouts that focus on large muscle groups
Research shows that you are more likely to get a massive testosterone boost by including exercises that work out the major muscle groups. These include squats, back rows, and bench press. You can perform 4 sets of the bench press with 8 repetitions per set. You can then follow that up with 4 sets of squats with 8 reps per set. Alternatively, you could engage in 4 sets/ 8 reps of Deadlifts followed by 4 sets/ 8 reps of pull-ups.
Go heavy on some days
On most days, you want to keep the weight manageable so that you are able to perform the full set properly. However, in order to turbo-charge your testosterone levels, it is recommended that you spend some of your training days lifting heavier weights than you normally would. Go heavy once in a while even if it means reducing the number of reps on the weight. This is the good kind of stress that triggers testosterone production, unlike negative stress which does the opposite. Make sure that you do this responsible, though. Have a spotter or partner around who can help you out in case things get thick.
Give your body adequate rest between training days
It is recommended that you should space out your workouts by taking at least one day off to rest and recover. Do not work the same muscle group two days in a row. You do not want to strain your body too much otherwise you will reduce your testosterone levels. Giving your muscles adequate recovery time is also important to prevent injuries and ensure that next time you hit the gym, you are ready to go heavy again.
Give your body adequate rest between sets
High Intensity Interval Training (HIIT) is all the rage right now. However, it doesn’t do as much for your testosterone as it does for your muscle growth. If you want to give your testosterone hormone a boost, you are better off getting 60-90 seconds of rest between sets. Shorter rest periods between sets promote the production of growth hormones than testosterone hormones. You can spend the rest interval stretching.
Eat well to support your exercise regimen
Make sure that you get the proper nutrition that provides your body with the required nutrients. You can use the testosterone pyramid to guide you on how to fuel your body. Normally after a strenuous workout, your body will crave energy—giving foods to replenish what has been lost, which means carbs. Now, in most cases, we would recommend whole meals like brown bread, but right after a workout, you are better off going for meals made from white or processed ﬂour. This is because they will release energy quicker for your muscles to recover. Later on, you can focus more on consuming fats, whole carbs, and proteins.
Research has shown that performing quick 1o-second sprints give your testosterone levels a massive boost. Starting from a stationary position, sprint for 10 seconds, stop, tum, and sprint back to where you started. Perform six of these sprints continuously and then take a break. Maybe running isn’t your cup of tea. If that is the case, then hop onto a treadmill and run for 15 seconds, gradually increasing your pace, and then slow to a moderate pace. Your sprinting session should be done after completing the other weight lifting exercises. The great thing about sprinting is that if you keep it up regularly, you will not only increase your testosterone levels but maintain them over the long term.
It is important for your testosterone to allow your muscles to cool down gradually. This enables testosterone production to increase. It also helps avoid injuries.
Minimize your cardio
Running for very long distances, whether on a track, bike, or treadmill actually reduces testosterone levels in the body. You will end up lean and ﬁt, but your testosterone will take a hit!
The truth is that if you are a man who suffers from low testosterone, then you should start exercising. You should be deliberate about working out and make it a habit in order to reap maximum beneﬁts from it. Exercising only when you feel like it or have the time won’t help you increase your testosterone, cut fat, or gain muscle. And it deﬁnitely won’t improve your sex life either.
You also need to makes sure that you eat the right foods, take the right supplements, avoid stress, and get enough sleep. All these different factors can work together to increase your testosterone levels.
Create and follow through on an exercise schedule that makes you comfortable, whether it is in the morning, afternoon, or evening. Boosting testosterone production requires consistency in your physical training, If this is difficult, get a personal trainer to help you with the exercises described here.