You already know how important testosterone is to your body, how you feel, and what your libido is like. Just to remind yourself, if you want to be a lean, mean alpha, you need testosterone. So far, we’ve focused on what you need to do to increase your T-Levels.
As mentioned earlier, your own testosterone production can be optimized by exercising properly, eating right, supplementing with the right nutritional supplements, and changing your overall lifestyle to a healthier one.
Even though you’ve read and implemented all of this great information, you may still be sabotaging your T-Levels by doing some things wrong so that you don’t waste your time and energy undoing much of your good work. Bunnies are our five top DON’TS for Make sure your T-Levels are always up to date!
Don’t neglect dietary fats
Fats are the building blocks of hormones – including testosterone and cholesterol, a type of fat, is also very important. Low fat diets are known to lower your testosterone levels. So don’t fall into the trap if you think low fat diets are good.
You should be consuming roughly one gram of fat per pound of body weight, and your fat intake should be one third saturated, one third monounsaturated, and one third polyunsaturated.
If you think this is too much fat and you are gaining weight, you are probably consuming too much carbohydrates. So, make some changes so you can eat enough hormone-forming fat without gaining weight. Skip the bread, go on, pasta and potatoes instead of reducing your fat intake.
And stop throwing your yolks away if you care about your T levels. They contain essential vitamins as well as cholesterol, which are strongly linked to increasing your testosterone production. If you skip the yolks for weight management purposes, it is much better to eat less toast and juice with your eggs.
Don’t do excessive cardio
Doing lots of steady state cardio is a great way to see your T levels drop. Long jogging or cycling tours – really any cardio – can lead to a significant increase in cortisol. Cortisol is a stress hormone that reduces testosterone production.
The main reason most people do a lot of cardio is weight management. If you go through about 20 to 30 minutes three times a week, additional cardiovascular health benefits are negligible. So unless you are actually training for an endurance event, more cardio is pointless.
Instead of trying to break out of your stomach, eat a little less carbohydrates, improve your workout, and do sprints, barbell complexes, kettlebell swings, or heavy bags – real men’s cardio. Leave the jogging to these lean, weak endurance types!
Do not exercise for more than 90 minutes
You can train long or hard, but you cannot train long and hard. Of course, many powerlifters train two or three hours at a time, and even Arnie, the patron saint of bodybuilding, trained two hours per session, but these marathon workouts were interrupted by very leisurely breaks, food was consumed often, and many took extra testosterone, which the rule books pretty much paraphrases.
Long workouts like excessive cardio lead to increases in catabolic hormones and decreases in anabolic hormones. In simple terms, it means that your body is prepared to break down and not build up.
Keep the intensity of your exercise high and your exercise 60 to 90 minutes in length. Work hard and then when you’re done, get out of the gym and eat a big meal, high in protein and carbohydrates. Extra sentences beyond your ability to recover will simply delay the recovery process.
Do not skip compound exercises
These manufacturers have been shown to increase your testosterone levels in the hours after your workout. Especially if you do heavy lifting, use low repetitions and do multiple sets. Build your workout around the three big squats, deadlifts, and bench presses, and add some overhead press, heavy chin and rows, and strength cleans if you tend to. Spread these exercises out over your workout week, add in some auxiliary exercises like curls and calf raises and you have the perfect workout recipe to increase your testosterone levels.
Don’t spend a lot of time doing isolation exercises like triceps kickbacks, side raises, and dumbbell flies. While there’s nothing particularly wrong with these exercises, they don’t trigger the same anabolic hormonal response. Think 80% large lifts, 20% isolation and you are on your way to strength and size – guaranteed.
Don’t eat too much soy
Soy is a cheap and readily available source of protein. Since it comes from beans, it is considered very ethical and ideal for vegetarians. A few servings of soy milk or tofu per week isn’t a big deal, but guys, if you’re looking to maximize your T levels, don’t break the three-serving rule.
Soy is strongly linked to increased levels of estrogen – especially in men. So, while it’s great for the girls, guys with an eye on their T-levels should go easy on soy.
Estrogen is testosterone’s evil twin, and when your estrogen levels go up, your T levels go down – it’s like a hormonal bob. Estrogen does everything that testosterone doesn’t – it promotes fat storage, has no reported anabolic effects, and is not linked to higher male sex drive or strength.
The bottom line is; If you take care of your T levels, you are not consuming too much soy. A couple of frozen soy desserts a week are fine; Soy protein powder twice a day isn’t.
So there you go – you not only know how to maximize your T-Levels, but also how to keep them from accidentally crashing again. Being awesome isn’t easy and requires a lot of work on your part, but the rewards make it worth the effort – you get to be stronger, leaner, and worse than 99% of the population.