So your testosterone levels are a little lower than they should be. If you’re reading this right now, it means you’re looking for a natural way to boost them back up instead of relying on dangerous hormone replacement therapy to do so. That’s a smart move! There are plenty of natural and fairly simple ways to accomplish this task which are often overlooked. Exercise is one of the most effective methods.
But not just any exercise will do. In order to maximize your testosterone levels as efficiently as possible, you have to do the right type of exercise. It boggles our minds how often men try to boost their T-levels in the gym and fail miserably because they don’t know which exercises to do. In this post, we’ll show you which ones you should rely on – and which ones you should avoid like the plague – if you want to get the healthiest amount of testosterone possible from your efforts.
Exercises That Boost Testosterone
If you really want to boost testosterone naturally and safely, you have to lift weights. The male body is built by testosterone, which is why you have more muscle mass than your female counterparts. In turn, in order to keep your testosterone levels high, you have to build and maintain plenty of muscle. Testosterone begets more muscle, and more muscle but gets more testosterone. These two share an intrinsic relationship which cannot be ignored or denied. And, as almost everyone knows, if you don’t lift weights, you can’t build more muscle!
But you should also maintain a balanced exercise regimen in the gym. And in order to do that, you have to mix in a little cardio. But you have to be careful of the type of cardio you rely on. Not just any cardio will do. Specifically, you have to get a HIIT cardio routine down. HIIT stands for High Intensity Interval Training. Most people make the mistake of thinking all cardio is the same and that it doesn’t matter as long as you get your heart rate up. But this is a mistake that could end up tanking your testosterone levels instead of boosting them up.
How to Lift Weights and Do Cardio the Right Way
Just lifting weights by itself isn’t enough to get your testosterone levels where they need to be. When it comes to boosting testosterone, heavier is better – at least 60% of your one rep max. Also, training to failure is better, too. But be sure to go slow, use correct form, and consult the expertise of a personal trainer if necessary. Too often, people train to failure incorrectly and end up injuring themselves. Injuring yourself and spending time away from the gym is the opposite of what you need to do in order to boost testosterone.
Lifting weights isn’t the only area where training to failure is the right way to do it. The same goes for your high intensity interval cardio. Most people make the mistake of letting other people choose the intervals for them – but this is actually the wrong way to do HIIT cardio! No matter what type of physical movement you’re doing, when you’re on the high intensity interval, just keep going until your body gasses out. Then give your body enough time to rest, catch your breath, and recover before you lather, rinse, and repeat. This taxes your muscles the same way training to failure with weights does, but it also improves your heart health – which is great for maintaining sexual endurance and proper erectile function.
Exercises That Actually Lower Testosterone
One of the most common mistakes men make in the gym is to avoid lifting weights. Another common mistake is to do the wrong type of cardio. Steady state cardio – like walking on a treadmill, a slow ride on an exercise bike, or walking – won’t do anything to restore your lost testosterone. If anything, it can make your situation worse.
An hour or more of steady-state cardio more than 3 times a week has been shown to raise cortisol levels in the male body. Cortisol and testosterone have an adversarial relationship. These two hormones cancel each other out and actively counteract each other. So boosting your cortisol levels through too much steady state cardio can neutralize and decrease the amount of testosterone in your body. Whatever type of cardio you do, try to limit it to 30 minutes or less per day. Also, stick to HIIT cardio and avoid steady-state at all costs. Otherwise you’ll just shoot yourself in the foot testosterone-wise.
Other Things to Keep in Mind When Exercising for Higher T-Levels
For optimal results, keep the following in mind as you start to tailor a custom exercise routine for maximum testosterone production:
- Exercise at the right time of day. As far as pure testosterone production goes, the afternoon is the best time for weight training. If you have body fat that you need to lose, perform HIIT cardio in the morning when your body is most receptive to fat metabolization.
- Eat a testosterone-friendly diet. This includes lots of red meat, seafood, and dark leafy greens. Avoid soy and try not to rely too heavily on a plant-based diet; these foods can release too many phytoestrogens into your system, which neutralize and remove free testosterone from your bloodstream.
- Get a good night’s sleep. The deep, slow wave delta sleep that your body needs every night is the moment in your sleep cycle when your body produces the most testosterone. It also produces large amounts of human growth hormone during this sleep phase, which is imperative for building muscle – which also produces more testosterone.
If you do if the right exercises the right way and take all of our other advice into account, you should be producing as much testosterone as your body can naturally handle in no time flat. But if you’re still struggling, why not add a male enhancement supplement like Xytomax to your regimen? Whatever you aren’t getting from your diet and/or exercise routine, Xytomax can give you. And it contains natural ingredients which are as safe as they are potent and effective.