Testosterone, the hormone that makes boys into men. Testosterone is produced by men and women in the genitals, but much more in men than in women. Testosterone is responsible, among other things, for muscle growth in puberty boys and for hair growth in men, such as the beard and chest hair. Unfortunately, testosterone also ensures that you can become bald as a man. Yet it is an important hormone that ensures a good feeling and that counteracts osteoporosis .
Lose weight
If you are the lucky owner of a beer belly, you are also the unfortunate owner of belly fat . Fat cells convert testosterone into estradiol, which is a female hormone. So if you are overweight and want to increase your testosterone, losing weight is a good first step.
Research conducted in 2011 with 43 overweight men showed that weight loss had a positive correlation with their testosterone levels. So every pound they lost meant an increase in testosterone levels. This was in overweight men, so if you are not overweight, further weight loss does not mean that your testosterone level will increase, but if you do, it is definitely worth losing weight. In addition, this also improved the quality of the sperm.
Strength training
One step that can help you lose weight and also increase your testosterone level is strength training. Pay attention if you are a bit older, by taking in extra proteins you reduce this effect. So without those extra protein shakes from the gym, you need to do strength training to boost your testosterone levels.
This was shown by research conducted on men between the ages of 57 and 72. Their testosterone levels were measured before exercise, immediately after exercise and 48 hours afterwards. The protein shakes did promote muscle building , but the protein shakes hindered the development of testosterone. Therefore, regular strength training without protein shakes is better for increasing your testosterone level as a man.
Put on HIIT
The Jump Squats was a form of HIIT. High intensity interval training is a great way to increase your testosterone level. With a HIIT workout, strength exercises follow each other with small breaks in between and this is also a bit like aerobics, but with an emphasis on strength and not cardio. (While this is also very good for your fitness.)
Lose weight
If you are the lucky owner of a beer belly, you are also the unfortunate owner of belly fat . Fat cells convert testosterone into estradiol, which is a female hormone. So if you are overweight and want to increase your testosterone, losing weight is a good first step.
Research conducted in 2011 with 43 overweight men showed that weight loss had a positive correlation with their testosterone levels. So every pound they lost meant an increase in testosterone levels. This was in overweight men, so if you are not overweight, further weight loss does not mean that your testosterone level will increase, but if you do, it is definitely worth losing weight. In addition, this also improved the quality of the sperm.
Strength training
One step that can help you lose weight and also increase your testosterone level is strength training. Pay attention if you are a bit older, by taking in extra proteins you reduce this effect. So without those extra protein shakes from the gym, you need to do strength training to boost your testosterone levels.
This was shown by research conducted on men between the ages of 57 and 72. Their testosterone levels were measured before exercise, immediately after exercise and 48 hours afterwards. The protein shakes did promote muscle building , but the protein shakes hindered the development of testosterone. Therefore, regular strength training without protein shakes is better for increasing your testosterone level as a man.
Put on HIIT
The Jump Squats was a form of HIIT. High intensity interval training is a great way to increase your testosterone level. With a HIIT workout, strength exercises follow each other with small breaks in between and this is also a bit like aerobics, but with an emphasis on strength and not cardio. (While this is also very good for your fitness.)