14 tips to boost Testosterone

testosterone-boosters-banner1The hormone testosterone is very important in the men’s health. It helps maintain healthy bone density, muscle mass, and sex drive for starters. The testosterone production is at its highest in early adulthood and drops a little each year after.
To boost your testosterone there is no magic solution but you can find here some natural things you can do to help.

1) Get lean and stay lean, because the more body fat that you have, the more likely that your hormones are going to be out of whack.

2) Sleep well for 7-8 hours each and every night, and try to nap during the day if you can. Studies show that sleep in important so your goal is to get at least 6 hours a night of solid sleep, but 7-8 seems to be what’s optimal.

3) Be sure that you’re getting an adequate intake of healthy fats such as fats from coconut oil, raw olive oil, nuts, avocado, fish oil and lean animal meats. This will ensure that there are high enough levels of cholesterol to support proper testosterone production functioning.

4) Do not drink alcohol (especially beer) as alcohol consumption definitely has a negative impact on testosterone levels.

5) Reduce your exposure to environmental estrogens. Xenoestrogen is a chemical that imitates estrogen in the body. When we are exposed to too much of this estrogen-imitating chemical, our testosterone levels can drop significantly. The scary part of this is that Xenoestrogens are everywhere – in our plastic, toothpaste, on our foods (that’s why it’s important to eat organic wherever possible), shopping bags, cleaning products, and even in our water.

6) Start your day with a high protein/medium fat/low carbohydrate meal like eggs or steak, along with some green vegetables and avocado/nuts.

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7) Control your carbohydrate intake because immediately following any high-carbohydrate meal there is a temporary drop in testosterone levels. In order to control your carbohydrate intake all I want you to do is to limit your consumption of starchy or simple carbohydrates to the 2-3 hour window after your training session for the day. This will ensure that your body is adept at handling the insulin spike a little better, and will also limit your consumption of these types of carbs to one meal per day – leading to better testosterone levels.

8) Eat lots of vegetables, especially cruciferous vegetables, such as broccoli, cauliflower and cabbage. Cruciferous vegetables contain indoles, which have been shown to remove the bad estrogens from our body.

9) Keep your training sessions to 45-minutes, or less, of intense work. Once you start getting beyond 45-minutes of intense training, you cortisol levels start to elevate significantly, causing there to be a decrease in testosterone.

10) Make sure you do your big, compound lifts frequently – squats, deadlifts, rows, bench presses, chin ups, shoulder presses and lunges have been staples in many successful programs for decades for a reason.

11) Be mindful of your stress, and be sure not to let it get out of control. A high level of stress increases cortisol (sometimes chronically), and when cortisol is high, then testosterone is low.

12) Have sex more often, preferably with a partner. This one goes without saying, right? More sex = more testosterone.

13) Keep your conditioning (fitness) work to higher intensity stuff, such as interval sprints, strongman training, or cardio finishers.

300x300_SYNCtest_static14) Use a supplements for boost your testosterone. On the market there are lots of rubbish product but from our experience the best is to choose something natural.

We have tried different supplements but the best one is SYNC Testosterone, made by an UK company that work from many years in natural supplements for sport nutrition.

How To Prevent Bodybuilding Injuries

How To Prevent Bodybuilding Injuries

As a bodybuilder you are going to be training hard, so it is essential that you do your utmost to take care of your muscles and prevent injury. Before you do anything you should read up on safe bodybuilding practices such as proper lifting techniques, warming up and cooling down. Here we shall discuss some tips on how to stay safe down the gym.

This Is Essential…

The most important thing that you should do is a proper warm up followed by a warm down at the end of you session. Spend at least 15 minutes warming up; 5 minutes of light aerobic exercise such as jogging then 10 minutes of stretching to loosen off and prepare your body for activity. Lift some light weights before you get started on the serious stuff to prepare your muscles for the stress you’re about to put them under.

Know Your Limits

The next important thing you should know is your limits for each exercise, everyone is different, so don’t try to lift more than you feasibly can, as you could get injured. Make sure that your workout is intense, but never sacrifice good form to try and lift heavier weights, as this is a recipe for disaster. If you are lifting weights you should be able to do at least eight reps, if you can’t, reduce the weight until you build up your strength. You’ll get better results by pushing yourself close to your max than you will if you overexert yourself. You’ll find you’ll get better definition and muscle increase by being close to this threshold than trying in vain to train above it.

Spot This…

When you are lifting large amounts of weights you need to have a spotter, especially for when you are doing exercises such as the bench press. Ideally your spotter should be someone of a similar strength as you, as they will be able to help you out if you get in trouble. Make sure that you help them by returning the favour once you’ve finished on the machine. Ideally your spotter should be your training partner as if anything were to happen to you they would know you, and be able to help staff contact the necessary people. Plus your training partner will help you hit your goals and keep you motivated.

Once you know your training program and have been shown the proper form, try working out in front of a mirror to keep your form in check, as it is easy to pick up injuries by not maintaining the correct form. If you have a training partner ask them to keep an eye on your form too, if not, ask a gym trainer to help you out. Follow the basic fundamentals and use your common sense and you shouldn’t go to far wrong. Finally, make sure you have a solid and proven training program, don’t just try and ‘wing it’ as you go or you’ll come unstuck, get injured and won’t get the results you want.