If you are were over 40, it’s quite possible that your testosterone is 10-15% less than what it used to be ten years ago. If you experience fatigue for no reason, a drop in your sex drive or libido, erectile problems, loss of muscle mass and a belly bulge and experience mood swings, you are most likely to have low testosterone.
Till a few decades back nobody knew of anything called male menopause or andropause. Urban living and improper diet habits are the main reason why men of our generation are experiencing problems with their testosterone levels.
However, what the good thing is that it’s possible to raise testosterone in your body with little changes in diet and lifestyle.
Tips to Boost Testosterone in Men over 40
1. Â Stop Doing the Wrong Kind of Workout
Most men thing exercise is good for boosting testosterone and they hit the gym without knowing that not all kind of exercises are great for Test production. The biggest mistake or the worst thing that such men can do is stationary cardio.
In a study done by National Strength and Conditioning Association it was revealed that traditional cardio such as a stationary bike or running on a treadmill left testosterone depressed up to 48 hours post exercise. What it means is that having testosterone depressed for 48 hours can be detrimental for both muscle building as well as fat burning in your body. Not just this, it can be equally bad for your overall health as well. Testosterone, after all, regulates a lot of vital body functions in men.
Exercise is good for testosterone but it is strength training that you need to do. Compound exercises that involve lots of body parts are best known to enhance testosterone secretion. Some of such exercises include:
- rows and
2. Stop Fat Free Diets
Most doctors and dietitians advise cutting fats from your diet but eliminating all fats from your diet can be a big blow to testosterone production in your body. You might lose some weight as a result of cutting out fat but most of this weight loss comes from loss of muscle in the body.
More importantly, your body needs cholesterol to build testosterone. Thus, by cutting out fats, you might lose a lot of testosterone too. Now testosterone is the hormone that regulates fat burning in your body. Thus, reduces testosterone can actually hinder fat burning in your body in the long run.
However, it’s important to eat the right kind of fats to boost testosterone in your body. Â Some of the best sources of good fats that you should include in your diet are:
- coconut oil
- olive oil
- beef etc.
3. Get Rid of Belly Fat
Excess belly fat is associated with a lot of health problems in men. Cardiac problems and type II diabetes are some of such health problems. Not just this, excess belly fat can also lower testosterone in your body, further decreasing your body’s ability to burn. As a matter of fact, this turns out to be a pretty vicious fat gaining cycle that most men get trapped into.
Excess belly fat releases an enzyme aromatase in your body that converts testosterone into the female sex hormone estrogen. A high level of estrogen makes your body a fat storing machine.
In order to get rid of excess belly fat:
- start working out regularly
- strength training is one of the best ways to burn excess fat in your body
- strength or building muscle helps burn more fat as compared to a cardio workout
- eat the right foods
- increase protein intake and reduce sugar or carbohydrate intake in your diet
- consume right fats as mentioned above, but have them in moderation
- get enough sleep
- reduce stress through stress management techniques such as yoga, meditation, deep breathing exercises etc.
Last, but not the least, you can also use a good, natural and safe testosterone boosting supplement for men over 40. Provacyl is one such supplement that can help boost testosterone in your body. More than that, it can also help enhance HGH production in your body so that you can you can look and feel younger than your age. Provacyl has been a top selling supplement for more than a decade now and has a huge base of satisfied and happy customers.
It has no adverse side effects either. It can help you gain muscle mass, lose fat, enhance libido, improve mood, beat age effects etc.