Bodybuilding

How to Boost Testosterone Level In Natural Way

Published

11 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!

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F Kyle

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

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

3 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.

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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.

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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.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.