Wanna be younger for long… let you know this! Gaining up Restoration of Youth [Testosterone] for 24 pattern
No exaggeration that it is spirit of the things that make you feel good is [Testosterone]
I will introduce you 24 pattern for making you active and your better life.
1. Necessary for muscle training.
This is the basic point for gaining up testosterone. There is no use unless you have muscle with you.
2. It is said that competitive environment makes testosterone up.
It relates to combative system because of its a kind of male sex hormone. So doing a sports, watching it, or participating to a game which is for a prize and a premium etc. Let you put yourself into be involved to participating environment.
3. Sleep a lots.
It is said that when you sleep less than 5 hours in a day, testosterone will be down to 15%. However, you can gain it up 15% each when you extend to sleep 1 hour at a time. This is appeared from a study in China, 2010.
4. Taking in meals much enough.
When you do too much calorie restriction, your body stops its reproductive system. That is why, it is important to know about right calorie intake for hormone secretion. There is an examination for contrasting people who eat 2145−3537kcal and eat 1350−2415kcal for consumed calories in a day, the people from 1350−2415kcal was lower 31% of testosterone from 2010.
5. Let’s take protein 20~25% from total calorie.
This is just a basis for figures. There has been many researches prove that testosterone volume will be up to maximum when you take in 1.6g of protein in your weight in a day. It means you take protein for the help of testosterone secretion.
6. Let’s take carbohydrate 20~40% from total calorie.
It is known that a demerit of carbohydrate restriction is a augment of stress hormone. It is natural enemy for testosterone and there are many researches saying it is because of carbohydrate restriction makes testosterone decreased. So it is the same way of protein, you take good care to reasonable carbohydrate.
7. It is important for saturated fat.
Fat intake is one of the important factors for testosterone. Especially, saturated fatty acid and monounsaturated fatty acid. So it is necessary that intaking animal meats or coconut oil. The other way around, polyunsaturated fatty acid such as, salad oil, and processed foods decreases testosterone, so it is strictly prohibited.
8. Let’s decrease body fat and increase muscle instead.
It is intended for people who has more body fat making testosterone decreased. For male, 8~15%, for female 17~22% that makes testosterone happy. And more, the more gaining muscle’s volume, the more testosterone volume up.
9. Let’s make less stress on you.
It is appeared that cortisol in stress has activity for destroying testosterone in a blood.
10. Let’s use cosmetics less additives.
So many cosmetics are used plenty of additives. It violates your hormone balance. So as long as you use it testosterone will go down.
For example…
Paraben, phthalic acid ester, benzophenone, and triclosan etc.
11. Strictly prohibited for excessive drinking.
No doubt for it. Many researches say it is the factors and effects for decreasing testosterone. Drinking a wine 2 cups in a day making testosterone down for 7%.
12. It is quite good to drink coffee.
It has been saying that coffee has a effect on making testosterone up and much more datas showing up. Take 240mg of caffein gaining up testosterone about 14%.
13. Let’s do lean gains or calling “mini-fasting” as I practice.
It is one of the factor for gaining up testosterone. Measurable hungry makes testosterone volume up. It seems because transitory of shortage of calorie gives good work for male sex hormone receptor in whole body.
14. Do not despise water.
When your are less 1 ~2% of water in your body, testosterone will be weak because of stress hormone increasing. That is why make sure you drink water some times.
15. There is an effect on increasing testosterone by HIIT.
You may imagine for exercise perhaps, likely running or sports(baseball, soccer, tennis etc) but it is effective exercise in short period of time especially, Tabata method as HIIT kind. However, endurance exercise makes testosterone decreased so be careful.
16. Do more NEAT in your daily life.
What is “NEAT”? It is [consumed calorie from daily life]. Such as, using stairs, cleaning rooms, doing laundry, and cooking etc. from a thesis 2015, no need to do high intensity exercise just do as it is shown above things making testosterone level up.
17. Be careful for excessive training.
It is because drastically accelerating an increase of stress hormone completely.
I do it often so I should also bear in mind.
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