Benefits of Testosterone
Testosterone, the single most important bodily hormone for muscle growth in both men and women, regulates several aspects of our health. Insufficient levels of this critical hormone will put a cap on how much muscle your body can build. Plentiful levels of testosterone induces many health benefits including generally improved mood, reduction of "bad" cholesterol levels, reduced body fat, increased endurance, stronger sex drive, and greater muscle size and strength.
Considerable clinical evidence supports these facts and I found an exceptionally high degree of agreement in the literature from various experts with wide-ranging biases on the soundness of these basic points to gain muscle fast.
Resistance training breaks down muscle fibers and testosterone rebuilds them by synthesizing available proteins. Intense resistance training also raises the body's levels of serum testosterone proportionally to the amount of muscle mass stimulated and the intensity of the stimulation. Therefore, the best resistance exercises will stimulate the most muscle mass with the least amount of effort.
The Value of Compound Exercises
This leads us to what are called the compound or multiple-joint exercises as they tend to simulate the most muscle mass for the effort invested in performing them. Anyone with a basic knowledge of weight lifting will likely find the classic compound exercises familiar. The standard group includes deadlifts, squats, lunges, bench presses, shoulder presses, dips, rows, pull-ups, chin-ups, leg presses, and so on. These exercises excel at inducing our bodies to maximize testosterone naturally. Other exercises target as few muscles as possible to maximize the development of isolated muscles or small groups of muscles.
Aside from focusing on these multi-joint exercises, high intensity effort is also an important trigger to tell the body to release testosterone into the system. Aim for sets of 5 to 10 reps where the last couple of reps require all-out effort if you're looking to maximize testosterone production. Of course, you have to build up gradually to this level of exertion so don't push too hard if you're just starting out. Hurting yourself and nursing injuries does nothing to increase the body's production of anabolic hormones (primarily testosterone and human growth hormone).
Some Key Foods
20% to 30% of your calories should come from fats that provide essential fatty acids as these also tend to increase testosterone secretions in the body. Eat flax oil, fish oil, extra virgin olive oil, nuts, seeds, avocado, and fish to get the right kinds of fats on a daily basis.
Soy products reduce testosterone levels in men, so many researchers recommend avoiding them altogether. While certain experts minimize the importance of the testosterone-reducing effects of soy, no one seems to dispute the fact that it does increase estrogen and reduce testosterone. So if you're looking to maximize testosterone levels it does seem like a good idea to minimize your consumption of soy, though I don't believe an occasional meal of tofu or steamed soy beans presents a threat.
Keep alcohol consumption to a minimum as well, as it also exerts a testosterone-lowering effect on the body, along with other anti-muscle-building effects like increasing fat storage and decreasing protein synthesis. Considerable evidence exists, on another hand, that consuming low or moderate levels of alcohol can provide many health benefits. These health benefits, however, do not include building muscle tissue quickly.
Cortisol and Testosterone
High cortisol levels also lead to reduced testosterone so we want to minimize the amount of cortisol our bodies produce. The negative triggers that drive us to produce more cortisol include high stress, lack of sleep, and over training. So stay relaxed, enjoy yourself, and get plenty of sleep.
Ha! This simple and rosy prescription may require discipline and practice in our crazy world, but any effort we expend on the task brings immediate benefits and a more enjoyable life so let us accept the advice as at least practical if not easy. Oh yeah, and take plenty of time to recover between workouts.
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