Testosterone is a hormone that declines as we age. It is essential in the muscle building process. There are ways to assist the production of this hormone....
11/10/08
Boost Your Testosterone to Grow
The most critical element of the muscle building process is testosterone. There are many factors that affect testosterone levels. Research indicates "physical inactivity and poor diet promote obesity and create poor metabolic health that disrupt sensitive hormone systems that process carbohydrates, fats and proteins; and regulate signaling chemicals that build bone and muscle mass." This according to experts at Harvard Medical School.
Bodybuilders have long known the benefits of testosterone levels. Increased muscle size and subsequent strength, body fat levels decreasing, endurance and sex drive increase, libido stays constant and high, and a drop in "bad" cholesterol levels.
Stress increases cortisol levels. Cortisol in instrumental in storing fat and lowering testosterone levels. Stress reduction needs to be addressed in any exercise program. Thinking like a winner, maintaining a positive outlook, performing activities you enjoy, having your schedule planned out and maintaining a positive attitude will aid in reducing stress levels.
Overtraining and lack of sleep will also have a deleterious effect on testosterone levels. Losing weight if you are overweight is essential for testosterone production. Using compound exercises in the gym, e.g. squats, deadlifts, bench press, lunges, dips, rows, pullups, leg presses and standing military presses. These all incorporate multiple muscle groups. The stress on the muscles from these types of exercises will require the body to adapt to the stress by growing larger.
Few people realize that soy products and alcohol affect testosterone levels. Soy actually makes estrogen levels rise, meaning testosterone levels will drop. Alcohol decreases protein synthesis, lowers testosterone levels, causes dehydration and depletes vitamins and minerals.
To maximize your results in the gym keep your testosterone levels high. I have touched on just a few things you can implement in your day to day routine to get the most out of your body. Testosterone levels naturally decrease as we age so all the more reason to be aware of what we can do to keep levels as high as possible
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For a wonderful variation of the standard recumbent bike look at the Stamina Elite Total Body Recumbent Bike.
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