Lift Heavy Weights Girls
Regular participation in weight training sessions increases lean muscle levels, as well as strengthening bones and connective tissue and with lower optimum T levels you wont run the risk of getting overly muscular. But you will naturally burn fat and add shape you your muscles.
Aim for full-body workouts covering all major muscle groups in each session. Complete 2-4 sets per exercise and aim for 6-12 repetitions per set. 8-10 exercises in total is what youre aiming for.
Key point: There are a number of ways that a woman can boost her Testosterone levels. These include diet, exercise and lifestyle changes.
How Long Does It Take To See The Effects Of Exogenous Testosterone
This is a good question and its usually asked by men of all ages who want to see the fruits of their labor in gyms. As mentioned in this article, you might be able to experience increases in muscle size and a reduction of fat mass after 3-4 months of administering testosterone. This period can vary slightly from individual to individual, but it will continue to show improvements for years to come for people on TRT.
Address Any Underlying Medical Conditions
“I think something many men may not realize is that low testosterone is rarely a phenomenon on its own. It’s often linked to and potentially even caused by one or more underlying health condition that a man may not even know he has,” says Dr. Starke.
We’ve already discussed that obesity can contribute to low testosterone, but so can other common health conditions, including:
- Type 2 diabetes
- Metabolic syndrome
“Low testosterone can also be caused by medications you might be taking for a health condition you already know about or a previous therapy you’ve received, like chemotherapy and radiation,” adds Dr. Starke.
Seeing and being evaluated by a doctor who specializes in men’s health can help you understand what might be causing your low testosterone.
In addition, your doctor can help you understand which of the lifestyle changes above might be most important for you, recommend testosterone treatment and/or refer you to specialists who can help treat any underlying health condition that might be contributing to your low testosterone levels.
“If you’re having issues related to low testosterone, such as weight gain and difficulty exercising due to fatigue or muscle loss, starting testosterone treatment can make your weight loss goals and lifestyle improvements much easier to achieve,” adds Dr. Starke.
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Eat A Balanced Varied Diet
Alongside exercise, your diet is going to be the other biggest influencing factor, possibly even more so.
There are a lot of books and websites professing to the best diet for boosting testosterone when in reality its very simple. All you need to do is focus on natural, whole foods, which are rich in micronutrients.
A good tip is to follow the 80/20 rule where 80% of the time you eat healthy foods such as vegetables, lean meats, fish, fruit, nuts, seeds and whole grains, then you save the other 20% for treats and unhealthy items. This approach prevents binging and makes it easier to stick to your diet.
Mix Cardio With Strength Training And Vice Versa
First thing’s first: Exercise in general can help you lose weight and/or maintain a healthy weight. And now we know that excessive weight can contribute to low testosterone levels. So, if you’re not already exercising, starting a workout regimen focused on losing weight may help boost your levels.
But why make time for both cardio and strength training?
“Cardio is a great way to burn a lot of calories, while the muscle built from strength training can help boost your overall metabolism so that you’re burning calories even when you’re not exercising,” says Dr. Starke. “Plus, both types of exercise strength training, especially can help you rebuild some of the muscle mass you might have lost as a result of low testosterone.”
Whether you’re new to exercise or just getting back into it, know that everyone’s fitness level varies and the best way for you to burn calories may look different than the guy on the treadmill next to you. Cardio can be a long run, but it can also be walking at a brisk pace.
And, if you’re new to strength training, don’t be intimidated. Try starting with body weight exercises, which are movements that rely on your own body weight to help build total body strength no gym membership needed.
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Treating Hypogonadism General Considerations
The aim of treatment for hypogonadism is to normalize serum testosterone levels and abolish symptoms or pathological states that are due to low testosterone levels. The exact target testosterone level is a matter of debate, but current recommendations advocate levels in the mid-lower normal adult range . Truly physiological testosterone replacement would require replication of the diurnal rhythm of serum testosterone levels, but there is no current evidence that this is beneficial .
At the present time, it is suggested that androgen replacement should take the form of natural testosterone. Some of the effects of testosterone are mediated after conversion to estrogen or dihydrotestosterone by the enzymes aromatase and 5a-reductase enzymes respectively. Other effects occur independently of the traditional action of testosterone via the classical androgen receptor- for example, its action as a vasodilator via a cell membrane action as described previously. It is therefore important that the androgen used to treat hypogonadism is amenable to the action of these metabolizing enzymes and can also mediate the non-androgen receptor actions of testosterone. Use of natural testosterone ensures this and reduces the chance of non-testosterone mediated adverse effects. There are now a number of testosterone preparations which can meet these recommendations and the main factor in deciding between them is patient choice.
Add Compound Lifts To Weight Training
As helpful as weight training with resistance can be, it is crucial to do the right kind of weight training to make a difference to truly boost testosterone levels properly. Compound lifts are beneficial. Also referred to as a multi-joint lift, the routine engages many muscles simultaneously on either side of the joints. In contrast, a bicep curl doesnt engage any other joint than the elbow joint.
Many of these lifts may already be in the participants routine, making them more familiar unless intimidating. Squats, deadlifts, and the inclined bench press are just a few examples. While some people may prefer to use weight machines instead, these machines take over the control needed to engage the weight, so some do not get as much as they cut out.
Natural Ways To Boost Testosterone
Low testosterone isnt only a downer in the romance department. It has also been linked to a wide range of negative side effects. The negative side effects of low testosterone levels, according to Mens Journal, include the following:
- Hair loss
- Loss of vigor and energy
- Difficulty getting or maintaining erections
- Diminished interest in sex
As you can see, there is nothing good to report about low testosterone for men. That doesnt mean its simply something you have to live with. There are plenty of things you can do to boost your testosterone levels. Many of them do not require major life changes to adopt. You can do a few things to boost your testosterone and get your life, vigor, and sex drive back.
Can A Man’s Testosterone Be Boosted Naturally
Category: Health Published: October 29, 2015
Let’s look at various agents and actions that do and do not boost testosterone. Keep in mind that all of the concepts below assume that the man has a healthy testosterone hormone system, which includes a properly functioning hypothalamus, pituitary gland, and testicles. If a man has a non-functioning testosterone hormone pathway, no amount of effort will naturally boost his testosterone levels. Such a man has to undergo hormone replacement therapy in order to have normal health. Also note that testosterone is a hormone with a long-term action. This means that a higher testosterone level will only lead to higher energy, bigger muscles, and better moods if the testosterone levels remain consistently elevated for several weeks to months. Agents that may lead to a temporary elevation of testosterone followed by a dip have no effect on long-term testosterone levels and therefore do not give the desired long-term benefits.
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How I Would Approach A Blast Phase
If somebody outlined these concepts to me when I was younger I could have significantly reduced my dosages and avoided so much unnecessary hair loss, cardiovascular stress, oxidative stress, and organ stress in general.
My dosages were excessive for my goals was the main issue, which I outline further in my article detailing my first cycle.
If I were to design subsequent blast phases for myself now , it would follow the framework I outlined earlier in the article.
Boosting Testosterone Naturally In Women
As we continue our series exploring the bio-chemical changes that can take place in women in the middle years, Dr Harper caught up with Dr Vera Martins, consultant naturopath and herbalist at MPowder, for her guidance on naturally boosting testosterone in women.
Testosterone is often associated with men, although this sex hormone is also present in women and responsible for the same health benefits, which include energy, muscle mass and strength, bone density, sex drive, mood and memory. The perimenopausal period is associated with fluctuation in the levels of hormones produced by the ovaries. Progesterone, oestrogen, and testosterone are all produced in various amounts by our ovaries and they are key players in libido. Testosterone is the main hormone for causing sexual desire and many women experience a lowering of their libido during their perimenopausal and menopausal years. Thankfully, there are plenty of ways to naturally boost your levels of testosterone.
Top 5 testosterone boosting foods
The best nutrients to increase levels of testosterone are protein, zinc, magnesium, B vitamins particularly vitamin B6 and Omega-3 essential fatty acids. Consider incorporating the following top 5 testosterone boosting foods into your diet on a regular basis:
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Increase Free Testosterone With Nettle Root
Nettle root works by attaching to the SHBG in your blood, which locks it up and prevents it from binding to your testosterone.
Not only that, but it also takes your T that is currently bound and releases it, making it free again.
But its important to remember that were talking about nettle root here, not leaf, an important distinction.
Nettle root has other hormonal powers as well
For example, it also blocks the action of the enzyme aromatase, the agent that takes your testosterone and converts it into harmful estrogen metabolites.
So not only does it release your bound testosterone, it also prevents that T from being converted into estrogen.
It has also been clinically proven to reduce cancerous cell proliferation in the prostate gland and reduce symptoms of Benign Prostatic Hyperplasia .
But before you rush out and start taking it, I need to warn you
If you use nettle root on a daily basis, for weeks at a time, it will actually reduce your sex drive
Possibly by taking your estrogen and DHT levels too low, although there may be other things at play here as well.
I just know that chronic supplementation with nettle is not the way to go and that in most men, dosing up 2 to 3 times a week works much better than daily usage.
I usually take mine when one of the flowing circumstances come up
1: When a T-Booster hit me especially hard, I use it to prevent T to E conversion.
Check On The Services
It is not just having testosterone injected in your body, there is more that goes. Because you are looking for a testosterone replacement therapy clinic, you need to know if they offer in house services like nutrition and physical training to ensure that your body will get to replenish its natural testosterone. In as much as a clinic might have the best reviews, you have to check if the services are sustainable about your finances. You need to have a medical treatment plan that you can foot its bill with ease.
The Point Of Using A Testosterone Base
One of the most misunderstood concepts in our community is the Testosterone base.
I had heard for years that Testosterone needs to be a base for every single steroid cycle.
No matter what, you needed to have Testosterone in there.
Logically, this makes sense on the surface.
We naturally produce Testosterone, so if you shut down your hypothalamicpituitarygonadal axis with exogenous steroids then you would need to replace your Testosterone production with exogenous Testosterone.
That was as far as anyone would explain the point of a Test base though, and for several years I accepted that as best practice.
At a higher level, despite the fact that a Test base is still something that will be beneficial for the vast majority of AAS users, it is important to understand why you are injecting a steroid to begin with.
Why exactly is an oral-only cycle a poor choice at a higher level than your gym bro telling you if you don’t use Test you will get f*cked up!
Well, the main reason you need Testosterone is not just to activate androgen receptors and transcribe anabolic and androgenic effects in tissues in the body, but also it is to aromatize into a sufficient amount of Estrogen to fulfill a myriad of other physiological functions.
Little consideration was given for the androgen to Estrogen ratio in the body, the fat loss and growth factor inhibiting effect unnecessarily lowering Estrogen can have, or the massive impact Estrogen has on lipid modulation.
Signs And Symptoms Of Low Testosterone In Men
Low testosterone levels in men can lead to symptoms that can affect many different aspects of health and well-being. Many men that experience a decrease in testosterone report sleep disturbances and insomnia, emotional changes such as depression, and issues related to their sexual performance/desires. Along with these symptoms, some men even face changes in fertility, decreased strength, and weight gain.
Athletic performance can also suffer due to loss of energy, as well as increased difficulty building muscle and burning fat. Having greater body fat and less muscle can then potentially increase the risk of heart disease, diabetes, and other conditions dependent on an optimal metabolism.
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Testosterone Cardiovascular Disease And Atherosclerosis
Cardiovascular disease, and its underlying pathological process atherosclerosis, is an important cause of morbidity and mortality in the developed and developing world. Coronary heart disease in particular is the commonest cause of death worldwide . As well as increasing with age, this disease is more common in the male versus female population internationally, which has led to interest in the potential role of sex hormones in modulating risk of development of atherosclerosis. Concerns about the potential adverse effects of testosterone treatment on cardiovascular disease have previously contributed to caution in prescribing testosterone to those who have, or who are at risk of, cardiovascular disease. Contrary to fears of the potential adverse effects of testosterone on cardiovascular disease, there are over forty epidemiological studies which have examined the relationship of testosterone levels to the presence or development of coronary heart disease, and none have shown a positive correlation. Many of these studies have found the presence of coronary heart disease to be associated with low testosterone levels .
Studies also show a consistent negative correlation of testosterone with blood pressure . Data specific to the ageing male population suggests that this relationship is particularly powerful for systolic hypertension . Interventional trials have not found a significant effect of testosterone replacement on blood pressure .
Testosterone And The Prostate
The normal development of the prostate gland is dependent on the action of testosterone via the androgen receptor, and abnormal biosynthesis of the hormone or inactivating mutations of the androgen receptor are associated with a rudimentary prostate gland. Testosterone also requires conversion to dihydrotestosterone in the prostate gland for full activity. In view of this link between testosterone and prostate development, it is important to consider the impact that testosterone replacement may have on the prevalence and morbidity associated with benign prostatic hypertrophy and prostate cancer, which are the common conditions related to pathological growth of the prostate gland.
There is a polymorphic CAG repeat sequence in the androgen receptor gene, which codes for a variable number of glutamine amino acids in the part of the receptor affecting gene transcription. A receptor with a short CAG sequence produces greater activity when androgens attach, and men with shorter CAG polymorphisms exhibit androgenic traits, such as preserved bone density and prostate growth during testosterone treatment . Indirect evidence of the importance of androgens in the development of prostate cancer is provided by case control study findings of a shorter, more active CAG repeat sequence in the androgen receptor gene of patients with prostate cancer compared with controls .
Treating Testosterone Issues In Women
When treating high testosterone levels, your doctor will consider your goals and your symptoms. Treatment is different if youre trying to conceive. For example, one possible treatment is birth control pills, but that wouldnt be appropriate for someone trying to get pregnant.
Another possibility is the anti-androgen drug spironolactone Spironolactone is not safe to take when pregnant, so it isnt appropriate for those trying to conceive. Options for women hoping to have a baby include:
- Weight loss and exercise: Losing excess weight and regular exercise, especially in women with PCOS, can help lower testosterone levels and may even restart ovulation.
- Metformin: Treating insulin resistance with the diabetes drug metformin may help reduce PCOS symptoms and even restart ovulation.
- Fertility drugs: You will likely need both lifestyle changes and fertility drugs to conceive. Clomid and letrozole are the first line fertility treatments for women with PCOS.
- Cosmetic treatments: For women trying to conceive, cosmetic treatments like waxing or plucking are possible solutions for unwanted hair growth.