How to Naturally Increase Testosterone Without Steroids
There are many ways to naturally boost testosterone without steroid use. In fact, taking steroid hormones such as testosterone and its chemical analogs actually shuts down the body's natural production of this important muscle-building hormone. The way you train and eat can drastically affect the amount of testosterone your body produces. In addition, there are a few natural supplements that may also boost testosterone.
Add heavy squats and deadlifts to your resistance training program. According to best-selling fitness author Jeff Anderson, these exercises are anabolic triggers, causing the body to produce more testosterone.
Take in no less than 25 to 30 percent of your calories from fat. Taking in very low levels of fat inhibits the body's ability to product testosterone naturally. In fact, increasing your intake of healthy monounsaturated and polyunsaturated fats has a direct effect on how much testosterone your body makes, according to Anderson. Testosterone-boosting fats include olive oil, egg yolks, peanut butter, avocados and nuts and seeds.
Try a protein deprivation diet. According to "Optimum Anabolics," the body produces more testosterone in response to heavy training when there is insufficient protein in the diet. Testosterone provides a hypertrophic, or muscle-building, backup system, allowing for muscle recovery when protein is not available. To follow this diet, take in only 30 grams of high-quality, fast-digesting protein (whey protein) immediately following your weight training. The rest of the days, your calories, split into five or six meals, should be divided between low-glycemic carbohydrates (oatmeal, whole grains and sweet potatoes) and healthy fats. After three weeks of this diet, switch back to a higher-protein diet (1 gram of protein per pound of body weight), adding one extra 20 to 30 gram serving of protein before bed.
Take 400 mg of Longjack on an empty stomach in the morning upon waking. Also known as Tongkat ali or eurycoma longifolia, this Malaysian herb was shown to boost testosterone and increase both strength and muscle mass in training individuals, according to "Natural Anabolics" by fitness expert Jerry Brainum 1.
Take 250 mg of Forskolin, standardized to 10 percent, twice a day. Take one serving before training and the other with a meal. According to "Natural Anabolics," Forskolin decreased body fat and increased free testosterone levels in training individuals as compared to a placebo. Forskolin comes from the herb coleus forskohlii and is also known as Forslean.
According to "Optimum Anabolics," the body produces more testosterone in response to heavy training when there is insufficient protein in the diet. To follow this diet, take in only 30 grams of high-quality, fast-digesting protein (whey protein) immediately following your weight training. According to "Natural Anabolics," Forskolin decreased body fat and increased free testosterone levels in training individuals as compared to a placebo.
- "Natural Anabolics; Jerry Brainum"; Ironman Publishing, 2008
- "Optimum Anabolics"; Jeff Anderson; CQC LLC, 2004
- "Advanced Mass Building Secrets"; Jeff Anderson; CQC LLC, 2009
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