Bodybuilding

How to Boost Testosterone Level In Natural Way

Published

12 years ago

July 31, 2013

F Kyle

If you want to get bigger and stronger than you have to pay a big attention to the testosterone level in your body. The higher is the tested level, the easier is to pack on muscle mass since it is the main hormone in the body responsible for muscle growth. This is the main reason people resort to steroids to build those crazy looking bodies. The normal level of testosterone in the bloodstream is about 350-1000 of nanograms per deciliter. You can simply get your test level checked by making a visit to your doctor.

Going significantly higher or lower beyond these limits is not good for you. Such signs as fat storing, lack of confidence, depression, poor libido, talk about what your test level is pretty low. Adding some muscle mass in such conditions is almost a utopia unless you get the situation redressed.

On the other hand, when a too high level of test enters your body (and this happens in case of steroids) the surplus turns into estrogen and may lead to such diseases as gynecomastia, baldness or hair growth on the body. Naturally, you will never be able to reach such a level that causes the mentioned effects. While those who use body enhancement drugs are always at this risk.

Must Read: Maintaining the Proper Testosterone Levels in Men

Test level is affected by your age too. Beginning with your 30s your test level begins to decrease by one 1% annually. In your late 60’s you may experience a sharp drop in test level. This is the reason it is said that the older you are the harder is to build muscle mass. It is harder, but not impossible! There are so many old men who look great at their 70s. Much better than many young men who enjoy a lazy lifestyle full of junk food.

So, you think about getting bigger by increasing your test level naturally. You are encouraged to do so if your test level is within the normal limits, but closer to lower limit -350 ng/dL. In case of normal parameters, above medium to high, then you have not to worry about test level and concentrate your efforts on workouts.

There are some very productive strategies to increase your testosterone without the use of drugs. Here they are:

Lose Weight

Albuterol and Weight Loss

Researches have shown that overweight people have a lower test level. So, if you are serious about adding some muscle mass, you have to cut off fat firstly. Choose an exercises program that will help you to burn fat quickly and carefully watch your daily calorie intake. Remember, only exercising alone will not help in losing weight, unless you leave the habit of eating a lot.

A sharp lose of weights is not what you should look for. If you think that starving mixed with hard training program is the best way to lose weight- you are wrong. By reducing the calorie intake by more than 15% of your brains get that you are starving and drop down the production of testosterone. Be smart and focus on slow but steady weigh losses- no more than one pound per week.

Must Read: Lift Weights To Lose Weight

Include in Your Diet more Vegetables

Fresh Fruits and Vegetable:

Especially beneficial are cruciferous vegetables- broccoli, cauliflower, cabbage, Brussels sprouts, collards, watercress, kale, kohlrabi, mustard greens and bok choy. They all contain indoles, helping to remove the bad estrogens from our body and thus increasing test level. Try to include them in your daily meals throughout the day. Choose the ones you like as to eat them with pleasure.

Take Closer Eyes to your Carbs Intake

You need carbs for energy. But too much of them is not good for you test level. Researchers have shown that every high intake of carbs is followed by a significant decrease in the test. Things worsen if you use to eat carbs three-four times a day, which may even drop down the test production at all. So, stay moderate with your carbs intake and stick to one meal per day.

Our eating habits have a major impact on our testosterone levels. Therefore, you should be careful about the things you eat if you are looking forward to having optimal testosterone levels. Studies have shown that constant dieting disrupts testosterone levels.

Instead of dieting, make a diet plan yourself that will consist of protein, carbs, and healthy fats. A diet that is based on whole foods consists of these three important food compounds.

Must Read: Post Workout Foods: Fill Your Plate With These Ones

Spend Some Time in the Sun

“Sunshine vitamin” or Vitamin D is slowly becoming the most popular vitamin in the world. Research on this vitamin has shown that it has a plethora of health benefits, and one of them is boosting testosterone levels.

To boost your testosterone levels and reap the myriad other health benefits of Vitamin D, consider spending at least half an hour in the sun.

Must Read: Vitamin D Benefits for Bodybuilders

No Stress No Elevated Cortisol

You already know that stress is bad for everyone’s health. However, you probably didn’t know that stress can also reduce your testosterone level. That’s right. When we are under stress, our body produces a hormone called cortisol.

Now, cortisol is a hormone that lowers the levels of other hormones, including testosterone. So, for both optimal health state and superb testosterone levels, try as much as it is possible to avoid stress.

Consume more Good Fats

Being a reach source of energy such as healthy fats as meat, dairy, olive oil, avocados, flax seed oil, many nuts are good for overall health as well. Also, fats participate in another process, helping the body to absorb other nutrients that you give it. Saturated fats found in meat, eggs, dairy products are also good.

Stay away of hydrogenated fats, or also called trans fat. They are used to prolong the products life. Anything that contains “hydrogenated oil” or “partially hydrogenated oil” is better to avoid, as they raise bad cholesterol, and lower the good one. Carefully read product’s label, as since 2006 all manufacturers are obliged to specify the presence of trans fats.

Reduce Stress

Anytime you get stressed, body release a hormone called “cortisol” which has strong catabolic features. It breaks down muscle tissue and affects the testosterone production. Also, it may cause you to eat too much and thus gaining extra fat.

Take control of your stress. Chill out and let your troubles affect you less than they do it now. Stay relaxed and you will notice very soon an improvement of your test level.

Concentrate on Weightlifting, but no more than 45 Minutes

It was proved that after a weightlifting program there is a significant increase in test level. You also may feel full of energy and a high libido. You are recommended to focus on compound exercises with a few numbers of reps, as they promote a high increase in test level than any other related scheme.

Why keep it 45 minutes short? Because going above this limit cause your body increases the cortical level, which negatively affects your test level. Exercise is probably the best way to reduce your risk of lifestyle-related diseases. Interestingly, exercises also boost your testosterone levels.

A major study conducted in the United States several years ago showed that people who worked out on a regular basis had high testosterone levels. In the elderly people, testosterone was also increased by exercise and fitness. Resistance training, particularly weightlifting, is one of the best types of exercise for boosting testosterone. Just like resistance training, the High-Intensity Interval Training is also beneficial for testosterone boosting.

Must Read: Why Bodybuilders Should Do HIIT (High-Intensity Interval Training)

However, if you want to get the most out of HIIT and resistance training, take supplements such as creatine monohydrate and caffeine and you will see a fascinating boost of testosterone in your body.

Get Enough Sleep

Sleeping is very beneficial for getting you test level higher. Try to sleep 7-8 hours per night, and even take a nap during the day if possible. The habit to sleep just 5 hours per night might cause a 10%-15% decrease of a test level. Losing weight is also harder when you do not get enough sleep.

The time you get in the bad is not as important as many went us to believe. Before or after midnight has no significance, just follow your own rhythm.

Have more Sex

By having more sex, you increase testosterone in a natural way. Focus on it seriously!

So, it is absolutely possible to boost your test level at a natural level. Make these easiest, healthiest ways a part of your lifestyle and you feel great at any time!

Share on Social Media

Up Next

Bodybuilding Supplements That Work – Stop Using Steroids And Use The Best Bodybuilding Supplements

Don't Miss

Top 3 Tricks to Build Muscle Fast

F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

Comments

Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

4 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

Check Out Our1 4 Weeks Quality Strength & Lean Muscles

Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

Click Here to Buy SynthaTrope By SynthaPharma

Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

With your FB Plus subscription or active FB Plus Pass, you now have access to 124 weeks of our most popular workout programs, which typically sell for $10-$30 each. Additionally, our popular 4-week Meal Plan is included. This is on top of the 38 Challenges and Programs that are already available to Plus members.

We've also introduced a new feature that many of you have requested. To assist you in choosing your next program, you can now preview each day of any program from its detail view. This feature lets you see all the included workout videos and content before you schedule it, ensuring you know exactly what to expect.

Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

Share on Social Media

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

Must Read: Piracetol Review Benefits and Side Effect

Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

Click here to buy 1-Test Cyp/DHB 100 by Dragon Pharma

Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Share on Social Media