Testosterone is what makes men “men”. Although women also produce testosterone generally it is on a much lower level. The interesting thing is that “normal levels” of testosterone can range from 348ng/dl – 1197ng/dl. This means that some men can naturally produce 3x more testosterone and still be considered normal. If you are interested in fitness and increasing muscle, you need to be on the high end of that range… and here’s HOW:
Tip 1.) Lose the excess body fat: As your waist size goes up, your testosterone goes down.
The more fat you have on you body the more aromatase you produce, which will causes your body to convert testosterone into estrogen (the “female” hormone and this is one of the reasons behind the development of “man boobs” or “moobs” in overweight men)
Tip 2.) SLEEP! A lack of quality sleep can dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss! Research has demonstrated that the amount of sleep you get is associated with morning testosterone levels. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants' testosterone levels increased the longer they slept... generally it is recommend that you get 7-9 hours of sleep per night to optimize the testosterone response.
Tip 3.) Don’t completely avoid cholesterol: Testosterone is derived from cholesterol, so it should come as no surprise that if your diet is lacking in cholesterol, you're also more than likely shortchanging yourself when it comes to the muscle-building hormone.
Try incorporating small portions of lean red meat, whole eggs or seafood like shrimp or lobster.
Tip 4.) Add Multi-Joint movements to your workout routine: Essentially, the more muscle mass you stimulate, the more testosterone you'll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses. Stick with multi-joint exercises like squats, bench presses, and deadlifts—as they are prime examples of the kinds of compound lifts that'll help significantly jack up your testosterone levels!
Tip 5.) Limit Your Alcohol intake: Happy hour can wreak havoc on your manly hormones. In a recent Dutch study, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in testosterone.
So there you have it - 5 tips to boost your t-levels inside and outside of the gym.
Lose 10 Pounds With These 10 Tips
If you want to lose 10 pounds (about 4.5 kilos) there is a good chance that those pounds were gained slowly over the course of many months and you have to accept that you won't lose them in a matter of a few days. Here are 10 top tips for losing 10 pounds.
1. Pick Your Time Carefully.
Your attempt to lose 10 pounds needs to start at an appropriate time. If you start at a time when there is a lot of stress or other distracting things in your life, your chances of failure increase.
2. Adjust Your Diet.
Try to add as much variety to your diet as possible. Eat more fruits and vegetables that are high in water, high in fibre and low in calories. Good examples include spinach, broccoli, cucumbers, tomatoes, carrots, watermelon, berries and apples.
3. Monitor Your Progress.
When you track the foods you're eating and the exercises you're doing it becomes easier to remain accountable for your dietary patterns.
4. Get A Friend To Do It With You.
When you lose weight with a friends it's a great and fun way to help you stick with your weight loss plan. You can provide support and encouragement for each other and track each other's progress.
5. Make Your Plan Realistic.
You have to set attainable goals for yourself. You're not going to lose 10 pounds in a single day so don't be in a huge hurry to lose the weight. The best way to lose weight is slowly than trying extreme quick-fix eating changes.
6. Tune In To Your Body.
Most people generally eat the same quantity of food at the same time each day. But is this what you need? Are you always hungry when you eat? Do you stop eating when you're full, or do you eat all of whatever you've made?
7. Eat Slowly.
Generally, you don't feel full until 20 minutes after you actually are full. This is why people get overstuffed. When you eat your food more slowly it will allow your body more time to signal to your brain that you are full.
8. Do Some Exercise.
Exercise must become a part of your lifestyle. You don't have to spend hours each day in the gym. Just find an exercise activity that you enjoy and can do on a regular basis.
9. Portion Control.
You may be have difficulty trying to lose 10 pounds despite the fact that you are eating in a healthy way because you are still eating too many calories. A simple way to cut down your portion sizes is to eat from a smaller plate.
10. Drink Less Alcohol.
Alcohol is very high in calories and is often consumed in large amounts because it's liquid. Have a glass of water between each alcoholic drink. This will slow down your alcohol consumption and help you to feel full.
Article Source: http://EzineArticles.com/?expert=Jon_Allo
