It’s amazing the number of testosterone treatments and supplements that are out on the market for aging men. The general symptoms men face are a loss of sex drive, erectile dysfunction, depression, decreased cognitive ability, lethargy, osteoporosis, and loss of muscle mass and strength. These symptoms are known as Andropause, or ADAM (androgen deficiency of the aging male). Fortunately, most, if not all of these symptoms are avoidable through a lifestyle change, yet many choose the unnatural approach of taking unsafe drugs.
The reason for the mass promotion of testosterone boosters is because testosterone levels actually do decline as you get older. In fact, it starts to drop-off around age 30 and by the time you reach 40, it starts to decline by up to 1.5% every year.
The key trigger that contributes to all of those symptoms is stress. We realize this, yet it is very difficult to get out of the bad routines that we have put ourselves into. WebMD tells you what you can do to boost testosterone naturally. It’s really just common sense: Sleep well, eat well, and keep active. However, let’s get specific.
These are very important while we are growing, but what about adults? High levels of testosterone in men over 40 are important due to the pivotal role it plays in our sex drive, sperm production, fat distribution, maintenance of strength, and muscle mass.
How Low Testosterone Affects You:
You can see that testosterone does a lot of good, so it doesn’t take much guessing to figure out why low testosterone levels are bad. Let’s just go with the negative effects that you’re really concerned with.
- Low sex drive
- Breakdown of muscle mass
- Fat gain
Getting Your Testosterone Levels Up
Resistance training provides you many benefits and is a great way to increase testosterone levels naturally. Focusing on big compound exercises like the squat, deadlift, and bench press are good choices for maximum testosterone elevation. While studies suggest keeping the reps low and the weight high, that just may not be practical for the average person. General resistance training workouts like I show in my book, “Fat Burning Secrets“, will definitely provide the right balance. In the book I use Time Under Tension, reduced rest time between sets, and compound exercises (exercises that workout more than one muscle at a time) to make the full-body workouts less than and hour and very efficient.
Can You Train Too Much?
Absolutely. Remember, working out breaks down muscles. Muscles grow during rest. This is why I suggest getting in and out of the gym in under 60 minutes. Longer than this may cause testosterone levels to drop-off. Strength training for too long will trigger the release of another hormone called cortisol. If this happens, the testosterone that you’ve worked hard for can be completely negated.
Low Testosterone is an unfortunate part of life that will affect us all. If you’re over the age of 40 this probably is not new to you. Luckily, resistance training can keep test levels up naturally and keep you going strong.
As always, I encourage you to be a part of the conversation by commenting on or sharing this post with others.
Good Health is the Greatest Wealth,
- US National Library of Medicine: Decreased Testosterone in the Aging Male
- WebMD: Can You Boost Testosterone Naturally?
- WebMD: How Low Testosterone Affects Your Health
- WebMD: Low Testosterone: How Do You Know When Levels Are Too Low?
- Men’s Health: 8 Sneaky Signs Your Testosterone is Too Low
- Truth Nutraceuticals: How to Maintain Testosterone Levels after 40
- Men’s Fitness: How to Gain Muscle Faster with ‘time under tension’ Training
- Every Man Fit: Use Time Under Tension (TUT) to Build Muscle