Every man is looking for the silver bullet so to speak or that magic pill that magically boosts testosterone levels and takes his body back to the time of his late twenties. Where his testosterone levels were surging out of control and his muscle building capacity had no limits.  However, it might be as easy as getting your behind off the couch and taking up a rigorous training program.

Here are proven ways to get your t-levels jacked up quickly:

Exercise

Regular exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. Add some aggression and some high intensity and you’re really set.

Get ripped but keep the lean mass

You need to keep your body fat levels down, but you don’t want to be skinny as that will impact your testosterone levels negatively. High body fat levels leads to increased estrogen production and we all know that estrogen is the enemy. It causes further fat gain and forces your body into catabolism, basically the opposite of what you are going for. You want to make sure you always have a decent amount of LEAN muscle mass as this will also help boost t-levels.

Get lots of quality sleep

One of the best ways to totally destroy your testosterone levels is to not get enough sleep. Aim for at least 6-8 hours of deep uninterrupted sleep. Studies show that having only 5 hours per night of sleep rather than the usual 8 can result in a 15% drop in testosterone levels.

Consume plenty of healthy fats

When it comes to testosterone production healthy dietary fat is without a doubt the most important to get your t-levels jacked. There are tons of studies that show that consuming healthy sources of dietary fat leads to higher testosterone production. Consume fats from olive oil, nuts, avocados, pine-nut oil, eggs and coconut oils.

Heavy lifting

Research indicates there are three factors that maximize intra- and post-workout rises in testosterone. These include training large muscle groups, lifting heavy, and short rest periods. Do compound exercises like deadlifts and squats and go heavy. You need to stress your body past the threshold to get the biggest testosterone surge. This is also proven to trigger your body’s growth hormone release.

Minimize stress and cortisol levels

Countless studies have proven the dangers of long-term stress, which can elevate levels of the hormone cortisol.  Unnatural elevations in cortisol can quickly reduce testosterone. Stress and high cortisol can also increase food intake, weight gain and the storage of harmful fat around your organs. In turn, these changes may negatively impact your testosterone levels. But stress can also be caused by internal elements. Take care of your health holistically. Inner peace is just as important as taking care of your physical body.

Supplements 

Supplements have their place. Look for a supplement that is manufactured by a reputable manufacturer. The purer the ingredients the better they will be for your health. A good natural testosterone booster or regulator will include:

  • Tribulus
  • Maca
  • Longjack
  • Zinc
  • Vitamin D
  • Magnesium Aspartate or Chelate
  • D-aspartic acid
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