Testosterone is a very active male hormone

In fact, both men and women have it

Of course, men have a higher level in their bodies

Male hormones can promote muscle growth

And it can also boost sexual desire

No matter whether you are working out or not

Men are highly dependent on the effects of testosterone

Testosterone provides men with energy, power and libido and confidence

If testosterone levels are too low, it can lead to many health problems

Including anxiety and depression

We fitness enthusiasts often hear about

Strength training can boost testosterone levels

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But you may not know

What exercises are most effective for boosting testosterone?

Today we will talk about testosterone

Choose the right workout time

Although the morning is the time when testosterone levels are highest

Cortisol is also high, and blood pressure is likely to rise

Therefore, it is not the best choice.

At noon, testosterone levels begin to decline

The body is in a state of laziness after eating, and many people have heard of 'carb loading' – after eating, you are not concentrated and full of energy, training is not good, you just want to sleep and have no interestAround 3 pm, testosterone levels are lowest, and they start to rise between 4~6 pm

However, cortisol levels are low at this time, and the ratio of testosterone to cortisol is close to the maximum, so 4~6 pm is considered the best time for exerciseTestosterone peaks appear 30 minutes after formal training

It will return to the baseline in about an hour, so there's a suggestion that you shouldn't do strength training for more than 1 hourWhich exercises are effective for stimulating testosterone secretion?

Multiple muscle groups, heavy weight, short rest between sets. Focus on multi-joint compound movements, classic movements include:

Bench press, squat, deadlift, pull-ups, push-ups etc.Use a larger weight, aiming for failure in 10 repetitions. Besides bench press, squat and deadlift, all other exercises should have rest intervals of no more than 60 secondsFocus on multi-joint compound exercises, in addition to the three main exercises: squat, bench press, deadlift, the following exercises are also good choices

High-incline goblet squats

4 sets x 15 reps

1 minute rest between sets

Dumbbell rows

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4 sets x 12 reps

1 minute rest between sets

Lying supine rows (dumbbell or barbell both ok

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4 sets x 12 reps

1 minute rest between sets

Dumbbell lunges

4 sets x 12 reps (per side)

1 minute rest between sets

Various push-up forms

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4 sets x 15 reps

1 minute rest between sets

In addition to training, you also need to eat

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Animal organs

Including the heart, liver and kidneys, these parts are rich in cholesterol, and cholesterol is an essential element for synthesizing hormones. Moderate consumption of animal organs can help increase testosterone hormone levels, increase sperm secretion and improve sexual ability

Zinc

Foods rich in zinc are oysters, followed by beef, chicken, egg yolks, peanuts, grains and beans

Zinc elements play a vital role in maintaining the normal structure and function of the male reproductive system. Lack of zinc elements can lead to a decrease in testosterone levels, reduced libido, reduced sperm count and sexual dysfunction, while it can help enhance

Citrulline

Citrulline is the main component of testosterone and sperm protein, which can promote sperm quality and sperm motility. Eating foods rich in citrulline can help replenish kidneys and sperm, such as eel, yellow eel, conch, squid, seaweed and octopus

Calcium

If calcium is insufficient, it will directly affect men's sexual function and sperm vitality. Calcium-rich foods include milk, dairy products, tofu and shrimp

Calcium ions can promote sperm maturity and improve sperm quality. The DNA at the front end of sperm, which is composed of calcium, occurs at the moment of fertilization, which is the calcium top point, which makes sperm destroy and penetrate the inner membrane of the egg when it reaches the edge of the egg, which is a moment of fertilization

Vitamins

Vitamins A, C, and E can help delay aging and relieve sexual dysfunction. Vitamin C can reduce the attack of free radicals on the body, reducing the adverse effects of training on the body, and the sources of vitamins mostly exist in fresh vegetables and fruits

Sometimes you train harder than others

But if you don't have a good figure

It's not just because you don't train well

It might also be because you don't eat right

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