# 1 DO NOT DECREASE HEALTHY FAT TAKING
Following a low-fat diet is the best way to destroy your testosterone production. Hormones are created with fats and cholesterol. Approximately 30% of the daily intake should be from fat, but in some cases it may even be higher testosterone boosters.
Use foods such as olive oil, nuts, coconut oil or avocado, for example, to make these contributions.
# 2 PROVIDE YOURSELF WITH VITAMINS AND MINERALS
There are a series of micronutrients essential for hormonal development and, even more, in the case of testosterone. In theory, with a good diet we should be covered but in some cases a higher contribution may be necessary:
Attentive to Vitamin A, Complex B, Vitamin D3, Zinc, Magnesium and Selenium.
If you cover these requirements, surely you get an extra when creating muscle mass.
# 3 AVOID SUGARS
Apart from many other problems, a diet high in sugar (especially refined) is responsible for a low level of testosterone. It will favor the deposit of fats and a high level of body fat will lead to a high level of aromatase enzyme, which will cause your testosterone to transform into estrogen.
Sugar, as we know, is very addictive because the body creates dependence on it. So cutting it from the beginning would be risky, however it would be beuno that little by little you will reduce it to notice its benefits.
# 4 GET A DEEP SLEEP OF QUALITY
At night is when there is maximum hormonal activity in our body. The deeper the dream, the greater this activity.
Nowadays, many hours are dedicated to social networks, television, whatsapp … Have you stopped to think about how many people you gossip or look at and never see in person? Do you realize the precious rest time you lose when you do this?
Eliminate these habits when going to bed and you will improve the quality of sleep. The talks are always better in front of a good coffee than in front of a telephone screen.
If you still do not relax while sleeping, a small Magnesium supplementation controlled by an expert may help, do not dismiss it. It is a great muscualr relaxing and will favor a restful rest.
# 5 TRAIN HARD AND HEAVY, FOCUSING ON MULTI-STATIONARY EXERCISES
Who does not go to the gym and see people training concentrated biceps curls or forearm exercises? Focus on exercises that involve large muscle groups such as squats, deadlifts or bench presses.
45 minutes of exercises of this type executed with great loads will make your testosterone go through the roof and create a good amount of muscle mass.
# 6 AVOIDS THE ALCOHOL
If you cannot raise testosterone levels, believe me when I tell you that some drinks are not going to favor you at all. Alcohol increases the conversion of testosterone to estrogen. It is believed that it may even be the reason we become emotionally sensitive when we drink alcohol.
In fact, the case of beer is even more problematic. It is highly estrogenic, so in many cases, apart from the elevation of insulin that causes accumulation in the abdominal area, may be the reason why the big beer drinkers have fallen chest and swollen abdomens.
I’m not talking about not drinking again in your life, but if you want to get the most out of your training, you should minimize its consumption. This will turn the situation around and you will maximize your testosterone levels.