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Testosterone is a hormone made by all humans, however to a more significant degree with men than with females. It performs a crucial role in red blood cell producing, denseness of bones and maintaining muscles, plus keeping body fat controlled. Additionally, it is vital on an emotional level, as it creates a broad sense of well-being together with youth and energy. But at approximately age 30, testosterone levels start to decline. This creates the added danger for health ailments, including heart disease. In fact, there is no hard proof connecting directly low testosterone and heart disease. However there is shown a certain connection with low testosterone and arrhythmia, a disorder where the heart beats irregularly. Other problems normally include increased blood pressure, and each of these problems is typically believed to bring on heart problems. So if we could positively influence low testosterone issues, it becomes obvious that we are going to likewise be able to lessen the possibility of cardiovascular disease, along with other health issues. Fortunately there are strategies we can naturally increase testosterone levels, and they need to be a part of everyone who wants to get older with fitness and vigor. There will be numerous supplements available to buy that claim to do this, but we can by natural means set our bodies into motion to provide testosterone, even when not to the degrees of our younger days. But we don't need to reach such amounts for optimum health. Average levels of testosterone in young men are about 550 nanograms per deciliter. Fat buildup begins to increase when levels reach 300-350. Muscle strength and mass isn't seriously affected until testosterone levels drop below 200. Strategies to build your testosterone levels include: 1. High intensity exercise. This training is based upon quick bursts of intensive exercise and then short recovery periods. If you are only to exercise intensely for only four minutes of time (not including warm-up, cool down and short recovery times). It might be hard to think that relatively short period of time will trigger enough natural testosterone production to keep you feeling young and energetic while you age. 2. Food regimen. A leading aspect for poor testosterone can be an elevated insulin level. Not only removing sugar, but keeping total fructose levels to less than 25 grams a day will help, and so will keeping weight down. If you tend to be overweight, have hypertension, diabetic issues or high cholesterol levels, your fructose level should not be any greater than 15 grams daily. Another interesting fact: some saturated fat is necessary for building testosterone. 3. Intermittent fasting. It's been discovered that fasting for brief intervals of time (as long as 16 hours) will promote testosterone levels. The added incentive is the fact that intermittent fasting also assists in weight loss, even when total calorie consumption isn't reduced significantly. For going on a fast for long periods of time, though, we can reduce testosterone levels. 4. Weight training. Strength training is really a natural testosterone booster, but it's advisable to use greater weight and fewer repetitions. Also, have your exercise target larger muscle groups like with squats. Where you carry your weight has a lot to do with your overall health, as it is a marker for issues having to do with the kidneys and liver. Read more about how to put on good weight through diet and exercise on our website http://muscle4weightloss.com/. Jim O'Connell is a writer and avid health advocate now living in Chicago.
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