BOOST YOUR TESTOSTERONE LEVELS
There is well kept secret in the fitness industry in terms of building muscle mass by keeping your testosterone levels high. This training strategy is not rocket science but common sense because to build mass you have to train your legs properly. Let’s focus on this valid point once again- ‘for you to boost your testosterone levels and to build whole body muscle mass effectively; you have to train your legs properly’. Therefore skipping leg days at the gym is counterproductive to you gaining muscle mass and could be regarded as criminal. Let’s explain this concept further….
The Relationship between your Legs and Testosterone levels
This principle is relatively unknown within training circles. However the legs and glutes are the biggest and strongest muscles in the entire body and this contributes to them being a hormonal reservoir. When you perform compound exercises such as squatting or deadlifting you are recruiting a large amount of muscle fibres and this is the primary catalyst for a surge in anabolic hormones. Testosterone is an important hormone because it boosts protein synthesis, it helps with health maintenance and it is a major player in terms of burning body fat.
Why is this surge in testosterone levels so important?
Well this surge in anabolic hormones that it creates by working your legs doesn’t solely interact with the lower limbs but it also works on the whole body. Therefore by working your legs you are sending growth signals to all muscle tissues throughout the whole of your body. Having the same surge in testosterone from performing isolated exercises such as bicep curls and chest flyes will not happen- period! This is because you are working smaller muscle groups and they have a lesser capacity for storing testosterone.
In addition performing a leg work out can help to repair other muscles after they have been worked. In other words if you perform a leg work out anabolic hormones will work their magic on your arms, chest, back and shoulders. Therefore to get a balanced symmetrical physique you need to work your legs; nevertheless not all leg exercises are equally!
The Leg Exercise Selection Quandary
If you want all of the benefits of flooding your body with testosterone then the exercises that you select should be compound in nature. Compound exercises in the lower extremities should recruit all of the muscle fibres in the hip joint and legs. These exercises are multi-jointed and include:
Foods that Boost Testosterone Levels- Omega 3s
Omega-3s are essential fatty acids that the body is incapable of creating. Foods that are high in Omega-3s fatty acids can help with hormone production and the following foods can boost your testosterone levels:
Supplement with Zinc
Adequate levels of zinc can also increase the anabolic hormones such as testosterone, human growth hormone and IGF-1. Zinc has a vital role in cell division, hormone balance, a healthy endocrine and immune system. It also helps with insulin sensitivity and this is good news for combating metabolic conditions such as type 2 diabetes. Plus it helps you to recover quicker from your work outs!