TESTOSTERONE AND FITNESS

Testosterone is the number 1 male hormone.It has a strong relationship with the fitness level of a person 

EFFECTS RELATED TO FITNESS

1. It decreases the fat percentage over the muscle
2. improve the muscle definition
3. it increases the muscle size
4. increase the creatine level in the muscle
5. provide the strength during exercise
6. increase the bone thickness

DAILY PRODUCTION

Our body is naturally producing the 7 mg testosterone every day and 49 mg in a week.This 49 mg of testosterone should be maintained to gain muscle and loose fat

DIET INCREASING TESTOSTERONE

Unfortunately fat in the diet is required to raise the level of testosterone.Now point to ponder is that we have to consume fat without getting fat.

HOW 

1. Consume 2 to 3 whole egg in a week
2. Eat whole chicken including the thigh pieces of chicken once a week otherwise stick to eat only chest piece of chicken because it doesn't contain the fat 
3. eat cheese twice a week
4. Consume olive oil 
5. Eat fish twice a week

EXERCISES INCREASING TESTOSTERONE IN BLOOD

Magic of testosterone will only occur when it is released in the blood from its site of production which are testis in male.

1. legs workout increase the release of testosterone in the blood because researches have shown that intensity workout increase the testosterone in blood so do SQUARDS ,LUNGES AND LED PRESSES
2. DEADLIFTS is a compound exercises and require exertion so it is also helpful in increasing the testosterone
3. HEAVY WEIGHT  with less reps are helpful
4. SPRINT  can also increase the level that is the reason the sprinters have lean muscle mass with definition
5. increase the rest period between the sets 120 sec are enough to increase release

SAMPLE WORKOUT

4 sets of 8 repetitions bench press, paired with 4 sets of 8 repetitions squats.

4 sets of 8 repetitions deadlifts paired with 4 sets of 8 repetitions pull-ups.

6 sets of maximum 10 second sprints.

Cool-down

TESTOSTERONE SUPPLEMENT

As a medical student i will advice not to take anything in the body from outside which your body is already producing because when externally you are supplying the testosterone body will start decreasing its own synthesis to maintain a constant levels in the body.These supplements will increase the levels to very high quantity then there are the adverse effects 

1. Baldness
2. Acne on the face
3. Increase the body hairs
4. hyperthermia due to increase in metabolism 

so increase the testosterone levels naturally by diet and exercise and avoid supplements unless a MEDICAL DOCTOR prescribe you 

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THANK YOU