How can I boost my testosterone?

How to boost testosterone?

Testosterone is the most important basic hormone for building muscle. Having a good level of testosterone is also crucial for feeling good, having energy, a good libido and achieving good sports performance.

We should all be striving for maximum testosterone levels, especially if we're aiming for the best possible body; it's an indispensable hormone.

As time goes by, your testosterone levels naturally drop, so we're going to look at how to boost them as much as possible and take advantage of them to be at your best mentally and physically: be an Alpha Male!

Boost your testosterone with training!

You've all heard or read somewhere that training boosts testosterone production and therefore your muscle mass. But beware: if you overdo it, train too much or for too long, you boost your production of the catabolizing hormone cortisol, and destroy your fibers!

To maximize testosterone production, be smart!

Concentrate 75% of your workouts on compound exercises, with heavy loads that set you up for failure by the 8th repetition, and reduce your rest periods. Above all, train intensively for 60-80 minutes. You'll boost testosterone production, and limit cortisol production! Keep all this in mind!

Boost your testosterone with nutrition!

Certain foods help boost testosterone production, and should be consumed to best achieve your goals. Adopt the following strategies, enjoy the results.

Eat plenty of protein

You already know that your body needs protein to build muscle, but you may not know that consuming protein helps boost testosterone levels! Protein-rich foods such as red meat, eggs and dairy products are quality foods, and studies have all shown that a diet rich in good protein helps boost testosterone production.

Eat plenty of good fats

Lipids such as omega-3 are essential, but so are saturated fatty acids, which are considered bad! They contain nutrients that are essential for healthy metabolism and testosterone production. Eat 10% lipids a day, such as salmon, olive oil, egg yolks and nuts.

Rest, and your body will pay you back

One of the keys to achieving the body of your dreams is lifestyle. It's when you rest that your muscles grow!

When you've had enough sleep, you've allowed your body to produce the best possible growth hormone and testosterone. 7-8 hours a night are essential.

Give your body at least 1 day a week of complete rest. Your nervous system, muscles and hormones will respond best to this rest, and you'll feel all the better for it!

In conclusion, apply these simple rules in your daily life, and you'll see that your body will respond in the best possible way!