Today, I'm going to show you 5 ways to boost your testosterone to lose fat and gain muscle.
You’re going to finally see how to lose fat and keep it off, gain muscle and increase your energy - which is on par for our lifestyle program Elevate.
Now what most guys do as they try to lose fat and gain muscle is increase their cardio a ton and follow some super strict, extreme diet… which is why they end up losing weight but they don’t see that muscle definition they want to see.
They may get smaller but they’re not building the muscle they need so they just look soft.
But we'll fix all of that so you can go from being over weight with dwindling energy and a low sex drive to looking and feeling your best all of the time.
1. Lift weights.
Now you may already be lifting weights but I see so many men make the mistake of going too light or just trying to do a bunch of arm and ab exercises. You need to focus on the big, compound lifts that challenge your entire body like squats, deadlifts, presses and rows. And make sure your strength training routine is progressive - you’re continuing to make things harder over time.
2. Ditch the extreme diets and eat more balanced meals of proteins, carbs and fat.
So many guys get caught up in Keto, intermittent fasting, low carb or fads. The diet and fitness industry just takes turns demonizing certain foods or food groups.. The truth is you need a balance of proteins, carbs and fats at all of your meals. Stick to whole foods that are packed with nutrients and make sure your meals have plenty of protein to help build muscle and recover from your workouts.
3. Get more sleep, manage your stress and lower your cortisol levels.
Too much stress is a KILLER of testosterone. And a lack of sleep has huge consequences to your testosterone levels. You need to keep your stress levels in check and your hormones healthy by sleeping 8-9 hours of quality sleep every night. There isn’t a substitute for this.
4. Get some sun and supplement with Vitamin D.
Vitamin D affects the production of natural and free testosterone. And most people are deficient in vitamin D… so it’s important that you get a healthy amount of sunshine each day, eat vitamin D rich foods and supplement with vitamin D in pill form.
5. Back off of the beer.
I know, I know. We love beer just like anyone else but it’s been proven that excessive amounts of alcohol does have a negative impact on testosterone. What is excessive? Having 10 or more alcoholic drinks in a week.
These 5 things are the exact steps you need to take to boost your testosterone. Low testosterone plagues so many people these days... So if you found this post valuable and you think it can help someone else who is struggling, please share this with them.
-Nicole Race, owner Elevate St. Pete