Men in Your 30’s – A Must Read About Testosterone!
If your looking to add Muscle, Get Stronger, Leaner, & Lose Body fat then take a minute to read this article on some of the signs of Low Testosterone that can be affecting your gains in the gym.
But First you need to understand what Testosterone is and what it does.
WHAT IS TESTOSTERONE?
Testosterone is a male hormone (androgen) made by the body. Most of the testosterone in a man’s body is produced in the testes, although small amounts are also secreted by the adrenal glands.
What Does Testosterone helps:
- Maintain reproductive tissues
- Stimulate sperm production
- Stimulate and maintain sexual function
- Increase muscle mass and strength
- Maintain bone strength
What happens when you have Low Testosterone:
- Sexual dysfunction (unable to maintain erections)
- Reduced sex drive (reduced sexual activity)
- Loss of body hair, reduced shaving
- Increase in body fat
- Decrease in bone strength
- Reduced muscle mass
Where Should Your Normal Levels of Testosterone Be?
Just like your cholesterol or blood pressure, there is a numerical range of testosterone levels (also known as T levels) that are considered normal. The brain & testicles work together to keep testosterone in this range. When levels of testosterone are below normal, the brain signals the testicles to make more. When testosterone levels reach a normal level, the brain signals the testicles to make less.
So what are some of the ways you can make sure that you are not in a Low Testosterone state?
1. Include Strength Training into your Weekly Fitness Routine
Now it’s the type of strength training that you need to do! You want to increase the weight your lifting and work on exercises such as squats, deadlifts, & Olympic type lifts that will work the big muscle groups. Use compound movements such as, Bench Presses, Walking Lunges, Bent Over Rows, Shoulder Presses, you get the idea!
2. Keep fat in your diet, in moderation and the good stuff!
A diet higher in fat promotes higher testosterone. Meat has cholesterol in it, a precursor to many hormones, such as testosterone. Red meat is high in zinc, which supports testosterone. Include steak, lean ground beef or roast beef in your meals to sustain testosterone levels. Now, there is also a down side to including too much fat in your diet. It ends up storing as bodyfat when your getting too much of it. What’s a good amount of fat per day to make sure your getting enough? It’s an individual amount, depends on weight, current bodyfat %, how your body metabolizes those nutrients. You can see it’s a science, if you need help here we offer consults to help you figure this out.
Now red meat is not the only fat you can intake, here’s just a few other options, Avocado, Peanuts, Cashews, Almonds, Salmon, Olives, Sesame oil, Walnuts, Tuna, Sardines, Tofu, sooooo you see that you don’t have to just stick with Meat. We have always had more choices available.
3. Protein (BCAA)
Protein is such an important part of muscle building, without it muscles don’t grow and without being in the right anabolic state then testosterone does not increase. Simply feed your muscles. We also want to make sure that you getting protein with enough BCAA (Branched Chained Amino Acids) the building blocks of muscle. Foods that contain BCAA’s are lean meats such as Chicken, Canned Tuna, Wild Salmon, Flank Steak, Fishes Tilapia, Turkey Breast, Eggs, and Peanuts.
A great way to make sure that you stay in an anabolic state, definition: Favorable state in the body created by a combination of good training, nutrition and rest that leads to increased lean muscle mass and fat loss.
5. Vitamin C
Studies have shown that this supplement can help to lower cortisol levels and well lower cortisol levels means more muscle gains. Supplement and add about 1000mg during your day split that up between your morning and afternoon meals.
6. Remain Stress free, easier said than done right? Well check out why it’s important to keep in check!
I say this because stress is the main cause for a rise in cortisol levels and this will hinder your muscle gains. Find something that in times of stressful situations keeps you level headed. Times that your body is stressed the most: After training your body has now been stressed and this is the time where cortisol levels rise. To combat this, consume simple sugars with your post workout shake or meal. Here is another reason for taking these simple sugars in. You will create a high insulin environment and this helps to suppress cortisol which is the muscle killing hormone that can put your metabolism into a catabolic state (this is where your body consumes it’s muscle for energy). You want to be in an Anti-catabolic state or anabolic state and promote muscle growth.
7. Lastly do not over train
If you are feeling fatigued then it’s time you take a break from the gym and why not your body is telling you too. When you over train your cortisol levels go crazy and you hinder your chances of muscle growth. You’re body needs a break from time to time to heal and recover from the stresses of training. So sit on the couch and chill, but remember that feeling fatigued can also mean that your not getting exactly what you need in terms of nutrition and that’s where you might enlist the help of an experienced Nutritional Designer.
I think by this point you see a trend within all these tips, you can’t do just one. Having a balance is so important and making sure that all the pieces of the puzzle are there for optimal muscle growth and body fat reduction.
So guys it’s time you man up and start feeling that pump again, in more ways than one.
Until Next Time!