10 Simple Ways To Increase Testosterone Levels Naturally

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Video Summary:

10 Ways To Increase Testosterone Levels Naturally
http://www.SeanNal.com/articles/training/increase-testosterone-naturally.php

Testosterone is the most critical muscle building hormone in the body and has a wide variety of other health benefits as well.

Here are 10 simple ways to increase testosterone naturally related to training, diet, supplementation and lifestyle...

#1 - Weight Train And Exercise Regularly

Those who train regularly have higher testosterone levels, period. Weight training is one of the best ways to boost testosterone levels naturally, so if you're living a relatively sedentary lifestyle, getting into the gym at least 3 days per week is one of the single best steps you can take.

#2 - Don't Overtrain Yourself

Some weight training is good, but too much can have the opposite effect. If you want to increase testosterone to the highest level, make sure to moderate your overall training volume and frequency and ensure that you aren't overtraining yourself. (http://www.SeanNal.com/articles/training/am-i-overtraining.php)

#3 - Lower Your Body Fat (But Not Too Low)

High body fat levels are associated with higher estrogen and lower testosterone, but going too low can also be problematic. To keep testosterone levels in the optimal range, staying between 10-15% body fat is recommended for men. Even 10% may be a bit too low for some guys, and to be on the safe side, 12% is a good guideline for most average trainees.

#4 - Consume Adequate Dietary Fat

If you want to increase testosterone levels naturally, one of the worst things you can do is to eat a "low fat diet". There is a direct relationship between dietary fat intake and test levels, so make sure to get at least around 25% of your total daily calories in the form of fat.

#5 - Get Enough Restful Sleep

Want to boost testosterone? Make sure to get a good night's rest. Chronic under-sleeping raises cortisol and lowers testosterone. Aim for enough sleep to where you feel fully rested in the morning, and follow these 7 tips to help out: http://www.SeanNal.com/articles/training/7-bodybuilding-sleep-tips.php

#6 - Lower Your Levels Of Daily Stress

Stress is a killer, not just in terms of encouraging low testosterone levels, but also when it comes to increasing the risk of a variety of diseases. One of the best ways to raise testosterone levels is to lower your levels of repetitive daily stress.

#7 - Consume Enough Zinc

Zinc is depleted through sweat and about 1/3 of Americans have below optimal levels. Consume zinc rich foods or supplement with 20-30mg per day of zinc citrate (10-15mg if you don't sweat a lot) to make sure you're getting enough.

#8 - Consume Enough Magnesium

Magnesium is also an important "testosterone booster" that many hard-training athletes don't get enough of. Make an effort to consume more magnesium through your diet, or supplement with 200-400mg of magnesium citrate, gluconate or diglycinate daily.

#9 - Moderate Your Alcohol Intake

The equivalent of 1-2 drinks per day should be fine, and even heavier drinking likely won't be an issue if it's just a once-in-a-while thing. But if you want to increase testosterone levels to their peak, make sure to apply some basic moderation here and keep your alcohol intake under control.

#10 - Get Out In The Sun

There is a direct correlation between vitamin D and testosterone levels, and about 50% of Americans don't get enough. Vitamin D is an important testosterone booster, so aim for around 30 minutes in the sun per day. If that's not possible, supplement with 2000-3000 IU of vitamin D3 per day.

P.S. If you found these testosterone boosting tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below:

http://www.BodyTransformationTruth.com

Видео 10 Simple Ways To Increase Testosterone Levels Naturally канала Sean Nalewanyj