Building Testosterone with Food
Testosterone is a steroid hormone that is found in both men and women. In males, it is the primary anabolic steroid sex hormone that is highly responsible for the proper growth and development of muscle mass and bones, aside from influencing mood and energy levels. If you are looking to increase natural testosterone production, some foods can help. While testosterone can only be produced by the body, certain foods have nutrients that will affect how much the body produces.
People often try to synthetically boost their testosterone levels through the use of supplements for its pro-body building, but these often come with detrimental side effects. If you are looking to increase your natural production of testosterone, try eating specific foods that are high in protein and key components that can boost natural testosterone synthesis.
Cholesterol is a vital component for our bodies, especially when hormone synthesis is concerned. Even though our body makes endogenous cholesterol on its own, cholesterol is usually considered as bad, due to its tendency to cause plaque buildup and arterial heart disease. It is however in a sense, the chemical back-bone of testosterone. Two foods that are high in cholesterol are eggs and red meat. Watch out for the high levels of saturated fat found in both eggs and red meats.
While both fat and cholesterol can both be harmful to our health in large amounts, they can help to increase natural testosterone levels. This includes unhealthy saturated fats and the healthier monounsaturated fats. Some foods that contain healthier fats are olives, seeds, nuts and avocados.
Estrogen is a female-dominant hormone that is also found in small amounts in males. When levels of this hormone elevate, testosterone production goes down. Dietary indoles may help reduce the release of estrogen and promote a growth in testosterone levels. Most cruciferous vegetables are high in indoles, such as brussel sprouts, broccoli, cabbage and cauliflower.
Zinc is a mineral involved in proper red blood cell formation, blood clotting, tissue repair and bone health. But it has also been found to increase sperm production and boost testosterone. Zinc can be found in high amounts in beef, pork, turkey, chicken liver, oysters pumpkin and other seeds and nuts such as almonds.
Salmon is one of the best foods to increase testosterone because it is a good source of both zinc and vitamin A. It also has omega-3 fatty acids, which reduces globulin in the body. Globulin is an enzyme that binds to testosterone, rendering it useless.
If you want to add some vegetables to your testosterone building diet, consider spinach. It has one of the highest levels of vitamin A among leafy green vegetables.
Tomatoes are an easy food to add to any meal. They are high in vitamin A, which is another nutrient that increases testosterone production.
Supplement: Tribulous (natural supplements for testosterone)
Fat Burning Foods
It’s no secret that weight-loss can be a painstakingly tedious process. While loosing those extra pounds may be hard, keeping them off is harder. Long-term weight loss must be accompanied by adequate physical activity and safe exercise, but proper nutrition and diet can help jump-start your metabolism and augment your body’s fat burning potential. Here are a few tips from celebrity personal trainer Lucas James and nutrition expert Jason Apfel for fat burning foods that will helop you eat for a leaner body.
Current research suggests that Green Tea may help to lower cholesterol and decreases the risk of diabetes and stroke. As an added bonus, the low levels of caffeine in tea help to boost metabolism and burn fat. The leading theories suggest that Epigallocatechin gallate (EGCG), found in green tea, serves as a potent antioxidant with therapeutic properties for many disorders, possibly including even cancer. It’s thought that EGCG causes the brain and nervous system to run more quicker, helping to burn more calories.
A recent study by the Nutrition Institute at the University of Tennessee at Knoxville. Suggests that low-fat calcium may help reduce body fat. The study shows that three to four daily servings of low-fat diary products can help augment our body’s fat-burning machinery. Milk contains high levels of calcium, which acts as a metabolic signal to reduce body fat storage. Milk is also a rich source of the ‘good’ complex carbohydrates, which help to keep insulin levels lower after eating a meal.
Similar to Green Tea, Coffee contains caffeine, which helps increase your heart rate and in turn your metabolism, helping to burn more calories. It important to use skim milk as a creamer and use little sugar or none.
Fiber helps to reduce the rate of absorption of fat to our blood stream, leaving us less bloated and cleaner internally. It is one of the few functional foods approved by the FDA to help lower cholesterol levels, reduce the risk of colon and G.I. cancers, and aid weight loss. Here are a few high fiber foods:
Berries are one of the best foods for fat burning, as they’re an excellent source of fiber. Aside from its digestive benefits, fiber in berries helps us stay satiated longer and aids the metabolism of dietary fat in our meals.
Oranges have one of the highest fiber contents of all fruits. Recent research suggests that higher fiber diets are associated with decreased adipose (fat) tissue. Oranges are also packed with healthy minerals and vitamins such as Vitamin C.
Whole grain cereals are a terrific source of both complex carbohydrates and fiber, helping to keep our energy levels up while maintaining a blood sugar and insulin levels after a meal. When insulin levels spike due to a meal high in sugar or simple carbohydrates our bodies revert to a fat storing mode. Eating foods that reduce spikes in blood sugar can help our bodies avoid excess fat storage. Oats are a great example of a cereal that is rich in fiber. Since oatmeal is slowly it doesn’t cause a big spike in insulin the way simple carbs do.
Turkey is an excellent source of lean protein, which helps boost metabolism. The more lean muscle our bodies have, the more efficiently we can burn fat. Turkey breast can be used just like chicken, so try turkey burgers, stir-fry, or skewers!
Chicken similar to turkey, is full of metabolism-boosting protein. Researchers have found that men who increased their protein intake and reduced their carbohydrates increased the number of calories they burned each day by up to five percent.
Salmon contains Omega-3 fatty acids, which can alter the levels of a satiety hormone found in fat called leptin. Lower leptin levels are associated with a higher metabolism. Aside from the cardiovascular benefits, the good fats in salmon will help reduce the bad fats in our blood stream.
Tuna can also help reduce the level of leptin the bodies. Lower leptin levels have been associated with faster metabolisms that burn fat more efficiently.
Pork is an excellent source of protein. The more protein you consume, the harder your body has to work to digest it, helping to burn calories in the process. It’s important however to keep your cuts of pork lean.
Jalapenos and Habaneros contain capsaicin, the chemical responsible for the fiery heat and spice they contain. Aside from their kick, the capsaicin within can help to speed up our heart rate and boost metabolism. A recent Canadian study found that men who consumed coffee and red pepper burned almost 1,000 more calories a day than the control group.
It’s important to remember that there are no shortcuts when your health is concerned. The same goes for gaining lean muscle mass or ‘bulking up’. Here’s some insight and advice from celebrity personal trainer Lucas James and nutrition expert and trainer Jason Apfel on maximizing workouts for those looking to build lean muscle and augment their strength and power.
During the first few weeks of any new training regimen, gains in strength and endurance develop quickly as your body begins to recruit new muscle fibers and acclimates to an increase in physical activity. At first, muscle mass does not increase as quickly as its size does. This is primarily due to an increase in metabolism, which helps your muscles burn fat more efficiently giving them a more defined appearance. An increase in water uptake by your muscles enhances their apparent size and aids blood flow and nutrient transport to the muscle tissue giving you a ‘pumped’ feeling. Adequate hydration is essential to proper health and building muscle. It is important to drink 8 to 10 glasses of water, or about 70 oz daily as recommended by the Dietary Guidelines for Americans. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
While your strength and endurance improve you eventually set the groundwork for incorporating increased resistance and heavier weight with more dynamic exercises and movements that aid in building actual mass and lean muscle weight.
Even if you are focused on building your upper-body musculature, it is crucial to incorporate legs into a well-rounded routine at least once a week. Performing lunges, squats, and other exercises that work your quads, hamstrings and gluts prompt an increase in muscle building potential. This is because the muscle groups of the legs are the largest muscles in your body. As you exercise these large muscles they produce increased levels of testosterone and other natural hormones that are beneficial to building muscle and burning fat.
It is also important to be sure that resistance levels, or the weight used, and the number of repetitions you do are high enough to fatigue the muscle and maximize your potential for growth. When lean muscle growth and muscle mass is concerned, it is recommended to perform three to four sets of 8 to 12 reps for each exercise. Aside incorporating the right exercises and using the proper weight, working out the right way is best. When trying to build muscle mass, it is crucial to work out efficiently. This means, giving yourself ample time in between sets to allow your muscles to rest, as well focusing on isolating the right muscles and focusing on perfect form.
Make sure to create daily splits throughout the week that alternate the working muscle groups. Weight training creates tiny micro tears in muscles, which repair and rebuild during periods of rest. If you neglect to let your muscles repair by continually working the same muscles every day, the muscle will start to breakdown instead of buildup. More importantly serious injury can result if muscles are not allowed adequate time to repair.
In term of your diet, muscle building requires a careful balance of carbohydrates, fats, and protein as well as plenty of vitamins and minerals. It is important to note that the best source for all of these nutrients is from natural foods rather than supplements or food products. Aim for healthy carbohydrates from fruits, vegetables and whole grains, while avoiding simple sugars that can cause a spike in insulin levels and inhibit growth hormones that prompt muscle growth. Make sure to shoot for ½ -1 gram of protein for each pound of body weight and opt for five to six small, balanced meals every day.