7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

We have devised a plan that involves 7 exercises to help keep your t-levels higher.

Testosterone is the main male hormone that is responsible for increasing lean muscle, as well as bone density.

Testosterone is also crucial for maintaining good health.

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

 

When testosterone levels begin to decline, this can cause a number of potentially serious health conditions which can lead to an increased risk of depression, obesity, osteoporosis and a low sex drive.

Generally, men that suffer from low testosterone will be at an increased risk of suffering from heart disease, and even dementia.

Admittedly, the testosterone supplements industry is rapidly growing, and more often than not, manufacturers will try to sell you herbal and pharmaceutical pills, lotions, injections, boosters, as well as various other methods that designed to help you increase testosterone.

But before resorting to any types of supplements, you will be glad to know that there are physical exercises that you can adopt which are effective in raising testosterone levels in a natural and safe manner.

Sprinting

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

Sprinting is one of the best of the 7 exercises to help keep your t-levels higher.

Numerous studies have indicated that this type of high-intensity exercise can increase testosterone levels.

In one particular study, testosterone levels increased quite dramatically for people who performed a series of 6 second sprints.

Testosterone levels remained high even after a full recovery from the sprints.

The best way to do this is by performing sprints on a treadmill, immediately after you’ve lifted weights.

Alternatively, your backyard or even the local park is sufficient.

Perform 5 to 10 “full-pelt” sprints that should last no longer than 15 seconds, and then allowing for a full recovery, which can last all the way up to 45 seconds. For best results, do these 3 times a week.

Weight Training

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

Lifting heavy weights is another important element of the7 exercises to help keep your t-levels higher.

You have the option of performing high reps using lower weights, or alternatively you can use heavy weights and perform less reps.

Studies have shown that by lifting heavy weights, testosterone levels are significantly increased.

The best exercises include full body, compound exercises such as Olympic lifts, bench presses, dead lifts and squats. Ideally, try to exert yourself between 85-90% of your full strength.

Perform these 3 times a week.

Get Some Rest

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

Studies reveal that longer rest periods, typically 100- 120 seconds in between sets are far better for increasing testosterone levels than shorter periods.

Look at it this way, the shorter your recovery periods, the less weight you are likely to lift during the next set.

This does not mean that you can sit on your backside for three minutes in between each set, this would defy the object.

I personally recommend that you try to maximize your time in the gym by alternating activities during the long rest periods.

You can try stretching, or even performing exercises that do not stress the same muscles that you have just worked.

Try performing a heavy set of bench press, and then allow a recovery period of between 30-60 seconds.

During the recovery period, you can do a set of squats.

If you are able to go back and forth until the sets are complete, you will get twice as much done in half the time.

And the cherry on top…your testosterone levels will be dramatically increased.

Forced Reps

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

When performing a forced rep, you are essentially lifting weight and performing as many reps as possible, with the aid of a partner who will be there to assist you in completing several additional reps, after you reach a point where you feel that you cannot do any more.

According to research, these “forced reps” can generate even more testosterone than if you were doing the box standard, run-of-the-mill exercises.

The best way to do perform these reps is using multi-jointed and large “motor movement” exercises.

For instance, you can perform a “warm up” set using barbell squats with the help of a partner, who will allow you to perform 6-7 reps on your own, before stepping in and assisting with the extra 3-4 forced reps.

Increase Leg Use

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

In a study which focused on the hormonal response to weight training exercises, the participants were split down the middle, where one group performed arm-only exercises, and the other group performed arm-plus-leg routines.

The study found that testosterone increased much more significantly in the individuals that performed the arm-plus-leg routines.

Admittedly, it is tempting to focus on exercises such as bicep curls and the bench press, but you will find that your lean muscle mass, general energy, libido and fat loss is a lot more effective when you perform multi-jointed leg exercises such as squats and lunges.

Avoid Prolonged Cardio

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

This is another crucial element of the 7 exercises to help keep your t-levels higher, and should not be overlooked.

Performing long endurance exercises such as cycling tend to have negative effects on testosterone levels, as opposed to weightlifting and short, explosive routines, which tend to work the other way.

In a 2003 study, it was discovered that testosterone levels were significantly lower in men who enjoyed cycling, when compared to the same-aged counterparts who performed regularly lifting.

Therefore, if you are trying to increase your testosterone levels, it is advisable to avoid long runs on the treadmill unless you are preparing for a marathon!

Swimming

7 EXERCISES TO HELP KEEP YOUR T-LEVELS HIGHER

A brisk swim, where you exert yourself for a period lasting no longer than 20 minutes, can also be extremely effective in increasing testosterone levels.

The idea behind this routine is, you perform as many “explosive” laps as possible within the 20 minute timeframe.

This will allow you to enjoy a full body workout, where you are using every single muscle inside your body, without risking strain.

So there you have it, the 7 exercises to help keep your t-levels higher.

Although these routines will no doubt help to increase your testosterone levels, some individuals may still require the assistance of supplements to ensure that the testosterone increases are sufficient enough.

To help you do this, testosterone boosters can play a central role.

Opt In Image
BEST NATURAL TESTOSTERONE SUPPLEMENTS

Discover the best natural testosterone supplements that are designed to help you:

  • Overcome Fatigue
  • Enhance Libido
  • Build Lean Muscle
  • Shed Fat
  • Sharpen Your Mind
  • Improve Overall Mood

Leave a Reply

Your email address will not be published. Required fields are marked *