Workouts to Increase Testosterone: This is What You Should do

Did you know that the way you exercise has a significant impact on your testosterone levels, and that some exercise methods can actually reduce them?

Exercise is crucial for maintaining and increasing the body's testosterone levels throughout life, but some methods are more effective than others.

Exercises that build muscle and help maintain a healthy weight are the most effective for boosting testosterone. Muscle mass promotes testosterone production, and there is a clear link between obesity and low testosterone levels in the body.

Testosterone Workouts That Boost Testosterone

Research shows that heavier weightlifting exercises are the most effective way to increase testosterone. As muscle mass increases, the body becomes better at producing testosterone.

• Perform two sets of 3-5 repetitions with close to 100 per cent effort.
• Focus on the large muscle groups such as quadriceps, calves, hamstrings and shoulders.
• By strengthening the whole body, you avoid injuries and boost your metabolism.

READ MORE: 5 Tips on How To Build Muscle Fast

Increase Testosterone Workouts: High Intensity Interval Training

Interval training is also good testosterone training. This type of training has a proven effect on testosterone levels if maintained at high intensity. Some studies show that a rest period of one to two minutes between sessions has the greatest effect.

Here's how to do it:

• Lift weights for 30-45 minutes two or three times a week.
• On the other days, do high-intensity interval and short cardio sessions.

Exercising in the afternoon and evening is most effective for increasing testosterone, while exercising in the morning boosts the body's metabolism.

For best results, do cardio sessions in the morning and heavier weight training later in the day.

Can Too Much Exercise Ruin Your Testosterone?

Muscle mass, energy, and vigour are all linked to a man's testosterone levels, which are essential for performance in sports and training. But did you know that exercise can also have a negative impact on your testosterone?

Surprisingly, certain types and amounts of exercise can be harmful. So let's take a closer look at this important link between exercise and testosterone.

READ MORE: 6 Natural Ways to Increase Testosterone

What Exercises You Should Avoid

Exercise is typically the key to both maintaining and increasing the body's testosterone levels. This is because, as we've seen, muscle mass promotes testosterone production, creating a self-reinforcing effect.

Strength builds strength.

However, if you're training to increase testosterone, you should avoid demanding endurance exercises like running or cycling for hours on end.

Research shows that overdoing this kind of training can reduce your testosterone levels by 20-40%.

This doesn't mean that endurance training is unhealthy. Moderate amounts, such as 30 minutes five days a week, are beneficial for your heart health without triggering excessive cortisol production.

Just don't overdo it.

How Stress Affects Your Testosterone Levels

Yes, it has been shown that athletes who do intense endurance training generally have higher levels of cortisol in their bodies. Also known as the stress hormone, cortisol in many ways has the opposite effect of testosterone.

But perhaps the most serious effect is that it decreases the production of hormones in the pituitary gland and decreases stimulation of the testicles - which in turn leads to lower testosterone levels.

Another side effect of intense endurance training is that it breaks down muscle tissue and thus inhibits testosterone production.

The result of all this is that men who participate in demanding endurance exercises such as marathons or triathlons may also experience lower sex drive, loss of muscle mass or sleep problems.

Should You Avoid a Workout if You Want to Increase Testosterone?

Of course, it's not that running and cycling are bad for your body and health. But if you're concerned about your testosterone, it's the amount that matters.

The optimum is to run, swim or cycle for around 30 minutes, 4-5 times a week.

This will have no effect on testosterone levels, but is good for heart and lung health and helps control blood pressure and reduce cholesterol levels and insulin requirements. And you'll feel so much better afterwards.

Should You be Worried About Your Testosterone Levels?

If you're doing endurance training and struggling with sex drive, mood, sleep or maintaining muscle mass, it could indicate problems with your testosterone levels.

And if you cut back on exercise for a few months, you'll probably see an improvement.

If not, you may want to visit your GP for a testosterone check.

You can also take this simple 10-question test that will give you a clue as to whether you might have a testosterone deficiency.

Take The Testosterone Test

In fact, all men experience a decline in testosterone with age. We lose as much as 1 per cent per year from our mid-30s, and experience varying degrees of negative effects such as lack of energy, body changes, mood swings and loss of sex drive.

Do you suspect these changes are happening to you? Then it might be wise to take a testosterone supplement in addition to rethinking your workout routines.

4HIM TestoBalance Gives You a Boost for Your Testosterone Workout

If you already have declining testosterone levels, it can be especially hard to find the energy to complete your workouts.

Daily intake of 4Him TestoBalance provides the body with zinc, which helps maintain normal testosterone levels in the blood, as well as magnesium and vitamin B6, which help reduce tiredness and fatigue and contribute to normal muscle function. Mucuna pruriens can enhance sex drive and improve fertility.

You'll gain extra energy for training while supporting the most important male hormone!

Kickstart your workout now! Order your first pack of 4Him TestoBalance and start training.