NATURAL AND EASY WAYS TO BOOST TESTOSTERONE IN MEN

It’s natural to start losing testosterone as you get older; it’s one of nature’s little jokes. Not so funny though when you lose your edge, feel depressed and irritable, and notice the beer belly developing rapidly. Not in the least funny when your sex life goes off the boil because you don’t measure up any more, but you can’t be bothered anyway.

Here are some natural and easy ways to boost testosterone – in no particular order, as they say. Try as many of them as you can, if not all. They won’t do you any harm at all and you should start to see the results of increased testosterone fairly quickly, if you keep at it.

Here’s 8 Natural and Easy Ways to Boost Testosterone in Men:

1. START WORKING OUT

This may take some effort if you haven’t done it in a while and you’ll need to build up slowly. Find a gym where you’ll get some good advice and help, and go at least five times a week or the benefit might be a longer time coming. If you have any medical conditions, check with your doctor first.

• But don’t go mad

Limit your workout to 45 minutes a session. This way you avoid the development of cortisols, which will attack your testosterone level. Make the most of your sessions by working the larger muscle groups through lifts. Try bench and shoulder presses, squats and deadlifts. Don’t over train or your testosterone levels will actually drop.

2. HAVE MORE SEX

Go on, make the effort. Really. It’s not only a great stress booster but the advice ‘use it or lose it’ can be reversed to an extent. This is one area where you CAN go mad. In the best possible way, of course. If you have a regular partner, surprise them with some unaccustomed romantic gestures and make the most of what happens next.

3. GET STRESS UNDER CONTROL

See above for the best solution since the dawn of time. There are other ways, so look around until you find something that appeals to you. Don’t scorn ‘girlie’ things like meditation and massages either – a full body massage can make you feel like you can take on the world, if it’s done properly.

4. SLEEP FOR AT LEAST SEVEN HOURS A NIGHT

This doesn’t so much boost your testosterone, but prevents a good part of it from vanishing overnight. A study at the University of Chicago in 2011 showed that men who had less than five hours of sleep a night over a period of a week, had ‘significantly lower’ levels of testosterone than when they had a full night’s sleep.

¹Leproult R, Van Cauter E. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA. 2011;305(21):2173-2174. doi:10.1001/jama.2011.710.

5. LIMIT YOUR ALCOHOL

This is a no-brainer, especially when it comes to beer. It doesn’t mean giving up, just keep the amount down and don’t drink every day, or even every weekend. The term beer belly came from somewhere so it’s counter productive to your aim to lose belly fat. Think of the calories, too.

6. LOSE THAT EXCESS WEIGHT

There’s a downward spiral going on here. The more fat you accumulate, the more your testosterone falls, due to an enzyme in the fat that turns testosterone into oestrogen – the female hormone. It works both ways since falling testosterone also leads to an increase in body fat. It’s a lose-lose situation.

• Again, don’t go mad

If you cut down your calories drastically, you are at risk of your testosterone levels dropping which is the opposite of what you want. Apart from that, you’ll hate feeling hungry all the time and you’ll almost certainly cheat. Aim for about 20% below what you should be taking in, as a maximum reduction.

7. CHANGE YOUR DIET

As well as cutting calories to drop the weight, you need to make a few changes to your diet which will help the problem go away a lot quicker and support natural testosterone boosting.

• Make friends with broccoli

You’d be surprised what broccoli, cabbage, cauliflower and their relatives can do. You don’t need to become a vegetarian overnight, or eat a ton of it, but they contain substances that convert to indoles when you eat them. Indoles are great for balancing oestrogen metabolism which will fight those man-boobs and beer belly.

• Eat the ‘good’ fats instead of the bad

Yes, there are some ‘good’ fats (that includes oils) and you need to make sure you’re taking them. Choose from fish oils, avocados, nuts, coconut oil, olive oil. This will boost cholesterol which sounds wrong, but it’s fine. It will help to boost your testosterone as well so don’t forget this one.

• Throw out the breakfast cereal

Eating cereal or toast for breakfast? That will zap your normally-high morning testosterone levels for a while, due to the high level of carbs. Try eggs with avocado and some kind of green veg. It might look weird on the plate, but this mix of high protein, some good fat and low carbs will give you a far more energetic start to the day.

Banish Weak Arms

Body Building Motivation.

Body Building Motivation.

Shoulder Workout.

Shoulder Workout.

Correct Workouts techniques

Correct Workouts techniques, How to do correct workouts.

 Bench Press

Lat pull Front

Concentrated Dumbbell

Dumbbell Fly

Ink Line

Shoulder Workouts.

Best Foods to Eat for Muscle and Strength

When you’re thinking about building muscle, it’s easy to assume you need to start carting around massive tubs of whey supplements (perhaps while wearing a mesh tank top).

Don’t get distracted by this protein powder propaganda. You can get plenty of muscle-building nutrients by adding the right foods to your diet. These 11 basics are foundational elements for every meal of the day, ideal for boosting energy and speeding muscle recovery before and after the gym. (What you wear there is still up to you.)

1 Greek yogurt

Packed with muscle-nourishing nutrients, Greek yogurt is the ideal workout partner. “It’s a good source of protein, calcium and vitamin D, which are good for muscles,” says Ilyse Schapiro, a registered dietitian with practices in New York and Connecticut. “Vitamin D is definitely important for your bones—you need strong and healthy bones to sustain muscles—and it impacts protein synthesis. People with low vitamin D levels have been shown to have decreased strength and greater muscle wasting.” Skip the varieties with added fruit; they have too much sugar. Go for the plain, full-fat variety (it’s higher in nutrients than skim). Use our guide to finding a healthy yogurt to make sure you're getting the best for your body.

2 Beans

The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss.

3 Cottage cheese

Turns out that the diet staple of 1970s housewives deserves a place on a musclehead’s plate. “It’s very rich in protein, and it’s perfect for muscle building and maintenance because it also contains calcium and vitamin B12,” says Schapiro, who advises you pick up the low-fat variety. Doubting this long time diet staple? A cup of low fat CC has 163 calories and 28 grams of protein, as much as four eggs.

4 Chocolate milk

Add the kiddie concoction to your essential pre- and post-workout snacks. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk high before riding stationary bikes were able to pedal 49 percent longer than cyclists given another carb-replacement beverage. Chocolate milk’s naturally occurring electrolytes keep you hydrated, and its sweetness speeds energy into muscles, which makes it equally good after your workout. “Chocolate milk is good for muscle recovery because you get protein, vitamin D and calcium from the milk, and that little bit of sugar from the chocolate to help refuel,” notes Schapiro.

5 Bananas

Bananas are an ideal source of fuel. They’re rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout. Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring the process of muscle recovery. If you think you need something more substantial, get good fuel ideas from our guide to the best pre-workout snack for every workout.

6 Beets

Yep, beets. A number of studies have shown that consuming beets can improve your athletic performance. Subjects who drank beet juice experienced a 38 percent increase in blood flow to muscles, particularly “fast twitch” muscles that affect bursts of speed and strength, a study conducted at Kansas State University showed. Another study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster, a result attributed to the beets’ nitrates, a natural chemical that increases endurance and lowers blood pressure. Spinach and carrots are also high in the muscle-building compound.

7 Eggs

“My favorite source of protein is an egg,” says Kaufman, who notes that each contains seven grams of muscle-builder. “Depending on the workout and their goals, I usually tell my patients to have protein in increments of seven. If you’re doing a high-intensity workout, you should have 14 grams of protein. Two eggs are perfect.”

8 Almonds

Nature’s magic bullets have been shown to have special fat-burning properties if you consume them before a workout: A study printed in The Journal of the International Society of Sports Nutrition found that the L-arginine in almonds can help you burn more fat and carbs in the gym. When it comes to muscle building, a quarter-cup of raw almonds has eight grams of protein and is high in magnesium, which boosts energy and endurance. “Almonds are great—you just need to watch the quantity,” says Kaufman. “I recommend eating 20 max. If you go over that, your body will be storing fat instead of building muscle.”

9 Chicken

The muscle-builder’s staple maintains its status for a reason. Aside from being high in protein — 54 grams per six-ounce serving — chicken breast is also rich in leucine, an amino acid that’s key to muscle building because it increases protein synthesis. In studies at the University of Illinois, researchers fed one group of people meals containing 10 grams of leucine per day, and another group a lower-leucine diet. In two studies, the groups that ate high-leucine diets lost more weight and body fat — and maintained more lean body mass. According to the USDA, a six-ounce chicken breast contains about 4.4 grams of leucine per serving and 52 grams of protein.

10 Grass -fed beef

Grass-fed beef has the holy trifecta of muscle building: It’s the #1 food source of creatine, which increases muscle mass by speeding protein to muscles; it’s rich in CLA, an anti-inflammatory fatty acid; and it provides more than one-half the RDA of protein in a four-ounce serving. “It’s great for you—rich in iron, magnesium and B12, which you need to have for muscle building,” says Kaufman, who notes that she tells her patients who have a history of high cholesterol not to eat more than two servings of red meat per week.

11 Wild salmon

Wild salmon’s high protein content — 39 grams per serving — is supplemented by its heart-healthy, inflammation-busting, longevity-promoting omega-3 fatty acids. Just be sure you go wild. Farmed salmon, plumped up with fishmeal and high in PCBs (polychlorinated biphenyls, chemicals that cause endocrine disruption), must be thrown back in the refrigerator case. “There’s definitely a difference in taste between wild and farm-raised salmon,” says Kaufman. “While the wild will be more expensive, it’s worth the difference to ensure it’s not raised on a farm, where there can be a lot of chemicals,” she adds. Another reason why it’s a smart purchase: A study published in the Annals of Internal Medicine showed that people with the highest blood levels of omega-3s lived two years longer, on average, than those with lower levels. More time to show off those guns.

BODY OF WORK: THE COMPLETE EVOLUTION OF ARNOLD

See how Arnold Schwarzenegger transformed from bodybuilder, to movie star, back to bodybuilder.

Trying to choose Arnold Schwarzenegger's best look is like trying to pick his best movie one-liner. His physique has undergone so many changes over the years, each one awesome in its own way, that it becomes the proverbial apples vs. oranges debate. But many bodybuilding pundits agree that Arnold’s peak shape—onstage, anyway—came at the 1974 Mr. Olympia, a year prior to the contest filmed for the movie Pumping Iron (which casual fans usually assume was Arnold’s most impressive showing). On the 40th anniversary of that competition, we look back at how Arnold’s physique has followed his amazing career, changing for contests, movies, and the demands of a life as public as any ever lived.

’74, AND SO MUCH MORE

On Oct. 12, 1974, Arnold swaggered onto the stage at New York City’s Felt Forum to meet Lou Ferrigno. Though the man who would be Hulk was four years younger and 20 pounds heavier, Arnold’s smirk grew wider as he hit his first few poses. At 240-plus pounds, yet with a waistline that still measured just 34 inches, Arnold had brought his best-ever body to the Olympia dais—and he knew it. He’d decided months earlier that he’d retire from bodybuilding after that night, and wanted to punctuate his reign over the sport by leaving no doubt that he was the greatest bodybuilder ever.

His blend of mass, symmetry, and definition was absolutely perfect. His arms were thick, his already legendary biceps fully peaked. Even Ferrigno, at 6'5", couldn’t outmuscle him.

At the same time, Arnold hadn’t sacrificed any of the definition he’d shown the year before. When he hit his chest poses, lines etched across his pecs as if being chiseled in right before your eyes. His abs and thighs, though never his strong suit, were sharp and fully formed.

He had no weak points. He was the best bodybuilder in the world.

Bodybuilding Tips for Hands and Feet

Exercise articles and video usually do well when showing solid training techniques. You can easily find out what body geometry to assume and what your knees should look like; to apply a tight back, proud chest, and more. Where these articles drop the ball is in their frequent neglect of hands and feet.

Get a Grip, Set Your Stance

It’s easy to take your hands and feet for granted, but you shouldn't, they're the anchors for all the weight you're lifting! The truth is, minor changes to hands and feet can mean huge differences to what you hit during your set. Here’s a few FAQ’s that can get things started on the right foot -- pun intended.

Should I use a false grip for barbell presses?

A false (thumb less) grip is a subject of plenty of controversy. Since the thumb isn’t wrapped securely around the bar, the risk for injury increases. That said, there’s a reason many elite-level power lifters and advanced trainees alike use it. Having the bar located directly above the wrist can be better achieved using a false grip. Without the thumb in the way, the bar can travel straight across the base of the palm. More importantly, a false grip allows you to squeeze the bar harder through the fourth and fifth fingers. This makes for more triceps activation when bench pressing. You'll feel a difference, but this is not a grip for beginners. Use a false grip at your own risk, and be sure to squeeze the life out of the bar when you use it.

I’m always told to press through my heels when squatting. What do I do with my toes?

This is one of the most misconstrued blanket cues in all of fitness. People practice the cue to apply heel pressure with good intention, but then proceed to take half their foot off the ground as a result. This creates another variation of the same problem. In truth, the ball of the foot and toes should get FULL pressure when doing an exercise that requires pushing through the feet – that includes squat variations, leg press, and lunges. As long as you’re not specifically asked to do otherwise (like in the case of sissy squats, for example), press down through the whole foot.  A lifter needs to have all the muscles of the foot and shin active to enforce stability, and that comes from pressing through them. Moreover, I like to apply mild outward tension (spreading the floor) with my feet to involve more leg musculature.

Shoulder-width stances are best when squatting, right?

Wrong. The real answer (which is actually the same with most definitive fitness questions) is: It depends. See, for many, I’m sure a typical shoulder width stance isn’t bad. But it really depends on what stance works for you based on your levers, goals, mobility, and most importantly, your skeletal frame. If your hip sockets are positioned facing more frontwards than the next guy, chances are a narrow-stance squat will promote the best depth and least resistance for you. Alternatively, if you have a wider hip width and outward –facing sockets, then your best depth may be hit with ease using a wider stance.  

Schedule for Beginners in Bodybuilding

Weight-lifting machines help guide beginners through movements. Photo Credit Comstock/Comstock/Getty Images
By Tina Pashley

Bodybuilding develops strong, impressive muscle throughout your body and should concentrate on your major muscle groups, including your chest, back, shoulders, arms, abdomen and legs. If you are new to bodybuilding, start slow and build your strength gradually. Attempting to lift too much weight too soon can put you at risk for injury. As you physically progress, increase the amount of weight you train with and incorporate different exercises with various forms of strength-training equipment. The Department of Health and Human Services recommends adults perform at least two full-body strengthening sessions a week. Target every major muscle group twice a week over three days of training. Complete two sets of eight to 12 repetitions of each exercise.

Strengthening Equipment

Three main types of strengthening equipment exist to help you build a muscular physique. Strength-training machines are ideal for beginners because this equipment isolates specific muscles and helps you learn proper technique. However, as you progress physically, incorporate free weights into your routine as well as body-weight exercises to help strengthen stabilizing muscles that help you complete your movements.

Monday

Use strength-training machines to target your legs, back, chest and abdomen. Use a leg press machine to target your quadriceps and a seated leg curl machine for your hamstrings. Perform lat pull-downs on a strength-training machine for your central back. Move on to a chest fly machine to concentrate on your pectoral muscles. Complete your workout with oblique crunches for both your central and side abdominal muscles.

Wednesday

Target your shoulders, arms, abdomen and chest on the second weight-lifting session of the week. Strengthen your chest, triceps and shoulders with a bench press machine. For your biceps, use a biceps curl machine. Finish your second bodybuilding routine of the week with an abdominal strength-training machine or perform traditional crunches on an exercise mat.

Friday

Strengthen your back, legs, arms and shoulders on the last day of training. Use a lat pull-down machine with a wide grip to target your back and biceps. Strengthen your quadriceps with a leg extension machine and your hamstrings with a lying leg curl machine. Move on to a triceps extension machine for the backs of your arms. Finish your last workout of the week by using a shoulder-building military press machine.

 Source Internet.