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How to Increase Testosterone & Growth Hormones

By Kevin Rail ; Updated August 14, 2017

Testosterone and growth hormone are both important for muscle strength, sex drive and energy levels. People often resort to illegal, synthetic versions of these hormones to boost their levels. Although they may give you benefits, they can also lead to health complications and side effects including heart problems, enlarged organs, mood disorders, acne and shrunken genitalia according to the Health Guidance website. Take the safe way out by using lifestyle adjustments to boost your testosterone and growth hormone levels.

  1. Add cruciferous vegetables to your shopping list. Eating cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, radishes and turnips can dramatically lower estrogen levels and raise testosterone levels according to The Build Muscle and Gain Weight Fast Guide website. Estrogen is a hormone that reduces testosterone.

  2. Increase your intake of fat, but keep it to moderate levels. Choose healthy unsaturated fats like peanuts, almonds, sunflower seeds, avocados, nut butters, salmon and olive oil.

  3. Eat small, frequent meals throughout the day. This will not only keep your testosterone and growth hormone levels stable, but it will also keep your energy levels high and metabolism lifted. Balance your meals out with protein, complex carbs and fat. A chicken breast wrap with raw vegetables and olive oil dressing is a meal example.

  4. Visit the gym and do compound weight training exercises. These exercises work more than one muscle at a time and they cause your body to produce more testosterone and growth hormone. Perform exercises like squats, bench presses, deadlifts, clean and presses and dips. Aim for six to eight reps and do three sets.

  5. Limit your intake of alcohol. Not only can excessive alcohol cause damage to your liver, but it can also blunt your hormone release and lead to weight gain. Keep it to no more than one to two beverages a day if you drink at all.

  6. Perform sprint training to boost your hormone levels. Start your workouts with a light five-minute warm-up, then sprint as hard as you can for 20 seconds. Rest for 40 seconds and repeat 12 to 15 times. Apply interval training to any form of cardio that you like, such as running, elliptical training, stair climbing or jumping rope.

  7. Rest your muscles and body adequately. Training too often can compromise your release of testosterone and growth hormone. Take at least one day off between weight training sessions and be sure to get enough sleep. It is during sleep that your body releases high amounts of testosterone and growth hormone to promote repair. The Centers for Disease Control recommend that adults get seven to nine hours a night.

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