Greetings, dear readers! Today we have a very interesting and important topic for all men, and especially for those involved in sports (in particular, bodybuilding).

The fact is that testosterone is the main anabolic hormone, which promotes the growth of muscle mass. And the higher the amount of this hormone in the blood, the potentially greater result you can achieve in bodybuilding (and actually in all power sports).

So, today we will analyze all the basic and effective natural ways to increase testosterone levels. Rather, it is more correct to say, not exceeding testosterone in excess of the human norm, namely, raising to the level that is inherent in human genetics.

Therefore, the advice in this article is aimed precisely at maintaining the maximally physiologically natural level of testosterone in natural ways. So, we have passed the introduction and now we will proceed to the main.

Methods to increase testosterone levels
To increase testosterone levels to the maximum natural level, the following rules must be observed:

1. Correct sleep. Sleep is our main anabolic. In a dream, in addition to testosterone, many different hormones are produced. It was found that the growth hormone necessary to maintain immunity and general anabolism is only developed from 12 to 3 nights (there may be small fluctuations in 1 hour). Therefore, go to bed it is necessary to 12 hours, and preferably 10 hours. And in no case to knock down the biological clock. You must train yourself to lie down at the same time. It was investigated that the more hormone the body produces, the more free testosterone will be in the blood. It has also been shown that lack of sleep reduces the production of testosterone by 20-30%, so sleep should be at least 7-8 hours.

2. Proper nutrition. In particular, you must refrain from eating too much fatty foods. The main problem of modern nutrition is the abundance of fatty foods, while these fats are often transgenic, i.e. Harmful to the body, which are usually found in fast food chains (fast food), margarine, mayonnaise, various sweets and confectionery. Therefore, ideally, it is better to abandon these products or reduce their number. Useful fats are found in fish (omega-3), linseed and olive oil (omega-6-9). It is useful fats are the main factor in the development of testosterone and the normalization of the overall hormonal background. Also, do not forget to consume enough protein (1 gram for each kg of body weight for an untrained person, and 1.5-2 grams for sports). The protein reduces blood sugar, which is a factor in the production of growth hormone and testosterone.

3. Fighting overweight. The fact is that fat deposits have a harmful effect on the level of testosterone, namely they convert testosterone into a female sex hormone - estrogen. The more excess weight, the lower the testosterone level and the higher the estrogen level. Therefore, you must definitely control your weight, and preferably once every two weeks to do control weigh-in.

4. Regular sexual activity. Here the principle works - what we use, then we develop. It was found that with abstinence for more than three weeks, testosterone levels begin to drop sharply. Also, regular sexual activity not only increases testosterone, but also improves the overall condition of the body.

5. Regular exercise. Studies have been conducted that exercise and regular, moderate exercise increases testosterone levels in men, and also helps normalize the overall hormonal background and all biological processes in the body. A man by his nature must necessarily conduct physical activity, because This is a natural way of life, laid down for millennia. Low physical activity is a problem of the whole modern society, and especially this became apparent at the end of the 20th and beginning of the 21st century, where the average physical activity of people (especially in developed countries) dropped significantly, which is not good.

6. Give up bad habits. Alcoholic beverages are simply disastrous for the entire hormonal system. Particularly harmful beer acts on the male hormonal system, tk. in beer contains female sex hormones - estrogens. Its use can reduce testosterone practically to zero. Tobacco is also no less harmful, so that the level of testosterone is kept at the most natural level, you should completely give up smoking.
So, these were the basic rules that must be observed in order to increase the level of testosterone, as well as normalize the overall biological processes in the body.

Now you can list the supportive moments, which will also help increase the level of testosterone.

Give up coffee or minimize its quantity, because coffee reduces free testosterone in the blood.
Add black pepper to your diet. It was found that black pepper helps increase testosterone.
Avoid stress. Stresses inhibit all biological processes in the body, including the production of testosterone.
Discard the smoked products. Smoking liquid adversely affects the testicular tissues that produce testosterone. Without harm, you can only use products of fast (ie with a short period) smoking.
Try to consume less strong-sweet food. Especially harmful are carbonated drinks, which contain huge doses of sugar. Although glucose to some extent increases the mobility of spermatozoa (which may be a plus), but its excess - begins to adversely affect the entire hormonal system. In response to high blood glucose, insulin begins to be produced quickly, which subsequently blocks the production of testosterone and growth hormone, and also leads to fatty deposits. If you still like that sweet - you can replace sweets with fruits.
Eat enough vitamins and minerals. In particular, you should pay attention to the vitamins of group "B", as well as to zinc, selenium, calcium and magnesium.
Use a sufficient amount of water. Volume may depend on your individual needs, but the main rule is the uniform use of water throughout the day.
That, in fact, adherence to these recommendations will help you increase testosterone to the maximum natural level. As you can see, there is nothing supernatural here. All the rules are fairly simple, the main thing is to adhere to them and follow the regime.