How to Boost Testosterone for Increasing Lean Muscle Quickly

Nowadays one of the hot subjects is to boost the level of testosterone in the body. A lot of best testosterone boosters are available in the market, but these artificial boosters have some side effects as well, it is, therefore, important to boost the testosterone levels naturally. Healthy lifestyle and peaceful state of mind are the key factors to boost up the testosterone levels.

 

Some people take artificial steroids which have a devastating effect on human health and many products are there in the market with the claim of being best testosterone booster supplement and people spend a lot of such artificial and disastrous boosters. Relying on natural methods is good for overall health and fitness and there are no side effects associated with natural methods of boosting testosterone.

Some natural ways to boost up testosterone levels in the body are mentioned below:

  1. Eat more vegetables:

As we know, simple life is easier and considered best for long-term health and fitness. It is important to eat simple diet and add plenty of vegetables. It is proven scientifically that certain vegetables containing indole 3 carbinol or I3C can help in the alteration of estrogen metabolism in males positively. The bad estrogen was reduced to 50% with the intake of 500 mg of I3C per day. As a result of it the level of testosterone in the body increases. The compound I3C is present abundantly in some vegetables such as broccoli, sprouts, cauliflower, Brussels, turnip etc. one or two serving of these type of vegetables in a meal plan can boost up the testosterone naturally in the body and you will not need any artificial steroids for this purpose.

  1. Protein-rich diet:

As males are looking for the ways to boost up the testosterone levels in the body, one of the most important food constituents needed are proteins. Especially for the males who are bodybuilding or doing some weight lifting practices, the protein-rich diet is important. It is shown scientifically that intake of meat increases the testosterone level and results in an increase in the percentage of muscle mass. A protein-rich diet is often mistaken as a red meat diet through some better options of proteins are there such as white meat (fish, chicken, and turkey) along with some beans and lentils. Eating more proteins can result in healthy muscles and strong body along with a considerable increase in the level of testosterone.

  1. Health-friendly fats:

Fats are the heaviest sources of energy for the human body. Fats produce twice the energy as compared to carbohydrates. However, the intake of fats in excess can make you overweight and can result in many cardiovascular diseases. The best alternative is to use health friendly fats such as olive oil, avocados, nuts and dry fruits etc. It is proven that intake of healthy and fat-rich diet can increase the level of testosterone in the body. On the other hand, intake of too many fats can be harmful hence you need to be careful regarding the fat-rich diet. Avoid trans-fats as much as possible as it is proven harmful. Trans fats are rich in yogurt, peanut butter and frozen foods such as ready to bake pizzas and cakes etc. Fried foods such as French fries are rich in trans fats.

  1. Say no to stress:

When a person is under stress, the body reacts to it by producing cortisol (a hormone produced during stress and anxiety). The carousel hormone is highly catabolic in action and breaks down fatty tissues and breakdown of muscles. Both these actions can have a negative effect on the production of testosterone. The stress-related cortisol hormone also results in the increased appetite which makes you eat more and end up in accumulating more fats in the body. It is therefore very important to stay calm and avoid stress as much as possible. Stay healthy, play some physical games and gossiping with friends is a natural way to stay calm and free of stress.

  1. Adequate sleep:

Stressed mode of life as discussed above can be harmful to human health. People working for hours often tend to cut down their sleeping hours. It is proven scientifically that lack of sleep and stress can reduce the level of testosterone in the body. Lack of proper sleep is one of the triggers to increase belly fat and appetite as well. 8 hours sleep is needed for the normal human activity. The males taking 5 hours sleep per night or less were shown to have reduced the testosterone level by 15 percent in the daytime. Also, the weight loss becomes harder as there is the reduction in the sleeping hours. Another important thing to consider here is that continuous sleep is important, people getting intermittent sleeping pattern also end up in reducing their testosterone levels. Hence, if you want to increase testosterone levels naturally, stay calm and get plenty of sleep.

  1. Increased Sexual activity:

It is considered that increased sexual activity is a natural way to increase the testosterone level in the body. Everyday sex is the key to have elevated testosterone level in the body and keeping you healthy.

  1. Squats:

One of the most difficult exercises is squats but this miracle exercise can considerably increase the level of testosterone in the body. Barbell squat is considered as a king of all exercises as large muscle group is present in the thighs. You need to perform squats at the right intensity to get the fruitful results.

These are simple and natural ways to stay healthy and get high testosterone in the body. All above-mentioned ways are absolutely natural and they do not have side effects. You can follow these instructions mentioned and increase your testosterone levels naturally. Avoid the steroid based testosterone boosters as much as you can as they have the devastating effect on human health in a long run. Stay fit, eat healthily and say no to stress are the keys to happy and successful life.