Tag: Health

3 Easy Ways To Strengthen Your Body
Articles, Guest Articles, Health and Wellness

3 Easy Ways To Strengthen Your Body

3 Easy Ways To Strengthen Your Body

There are many ways to strengthen your body. This can be achieved through regular visits to the gym, performing as a professional athlete or through unintentional avenues such as walking often or gardening.

Keeping our body healthy and strong has a range of benefits such as being able to undertake heavy tasks more easily, perform better at school or work and most importantly feel better within our skin. 

Goals centred around strength training can quickly consume your every movement if you overthink it. Strengthening your body can be easy and fun but only if you let it.

It is vital to understand that taking care of your mental health and being kind to yourself is an important part of the strength building journey. There is no use beating yourself up for missing one day in the gym. 

You don’t gain all your muscle in one day, so you won’t lose it in one day either. You just need to stay dedicated and positive. 

Make Use Of The Stairmaster

Using the stairmaster at the gym is something you can add into your everyday life without causing too much disturbance to your routine. 

And because you essentially have been walking up stairs your entire life, the stairmaster is practically second nature. Which means it is a really easy machine to get the hang of and I guess you could say master.

The first week or so that you add the stairmaster into your routine, you might find yourself out of breath with aching calves but it will be worth it when you see the definition building on your legs. 

You will also feel a great deal of satisfaction and accomplishment when you notice your improvement in your daily life such as not getting out of breath walking up the stairs at work. 

Using the stairmaster can help you burn anywhere from 70 to 100 calories in just 10 minutes making it a really good addition to your routine as it helps you burn a huge amount of calories in a short time. This is good if you are looking to lose fat and grow your muscles for a more chiselled appearance.

The stairmaster works your legs, abs, back and calves. It can also improve your flexibility between joints in your hips and knees.

Other benefits include relieving stress and giving you the opportunity to focus on your music, podcast or tv show which can be hard to do during other aspects of your workout such as lifting weights.

Use Resistance Bands With Your Workout

If you are a beginner in the fitness world, you may choose to engage in general exercise which helps you strengthen your core and slowly build up your muscles.  As you begin to feel more confident and immersed in the fitness world, you may become more interested in targeting specific areas of your body. 

Using resistance bands is an easy way to upgrade your routine to strengthen targeted areas in your body at a faster rate. You can find resistance bands within gym vending machines, sports shops or on Amazon. Prices typically range anywhere between £1 to £15 ($1-$20). 

The brand and price point of resistance bands is not relevant. Instead you should aim to find something that is within your budget and has a few good reviews. 

One thing that is worth keeping in mind is that resistance bands come in varying levels of resistance. It may be a good idea to get two or three bands to decide what intensity level you like working out with. 

You can also ask the personal trainers in the gym if they have any suggestions for you or if they can give you a test session with resistance bands.

The usage of resistance bands is versatile, but the general idea is that they can be used during exercises to create a resistance force which makes your body exert more energy to complete the exercise. This is a form of strength training without the usage of weights.

Resistance bands are really handy during exercises such as push ups. You will need to get into a push up position and place each end of the band in each hand, with the bulk of the band resting on your upper back. As you begin to push up, the band will stretch and create a resistance which your body will have to work harder to push against in order to complete a total push up.

You can also use resistance bands for lunges, squats, bicep curls, chest press and many more. It is a great way to increase and test your strength. 

Resistance bands are also a good option to keep in your gym bag if your gym has limited weights which always seem to be busy with other people. Resistance bands give you the opportunity to strength train even when you cannot get access to the weights at the gym.

Open Water Swimming

Open water swimming is a fun activity that exercises your entire body. This is a perfect fit for those who live close to any lakes, oceans and reservoirs. If you don’t live close by to any open water, you can opt for an indoor swimming pool.

Swimming strengthens your arms, legs, back, shoulders, chest and entire core which makes it a great alternative or partner in crime to the gym. 

Swimming in open water compared to an indoor pool will exercise the exact same muscles. However due to differences in water pressure, temperature and behaviour (waves), you might find that open water swimming provides a greater workout as it requires substantial resistance and strength.

You must ensure that you know how to safely swim in open water before choosing it over an indoor swimming pool. Open water is not the greatest choice for beginners as there are no lifeguards or shallow ends to help you out.

Most high end gyms also feature indoor swimming pools which you can make use of as part of your membership. Switching between your gym routine and indoor swimming is a good way to keep yourself feeling energized and motivated.

Strength Programs >>

More Articles >>

Three Activities That Will Significantly Improve Your Health
Articles, Guest Articles, Health and Wellness

3 Activities That Will Significantly Improve Your Health

3 Activities That Will Significantly Improve Your Health

Having good health is the root of any personal success and happiness in life. This is why it is vital that we take good care of ourselves in order to be at our best.

Maintaining good health not only helps us avoid things such as strokes and heart attacks but it can also allow us to perform better at work and within our social lives. When your body is functioning properly, you are more likely to feel productive, happy and focussed.

While everyone knows that it is important to keep on top of our health, we can still find ourselves neglecting it. This happens if you have a busy work life, children to take care of or illnesses that limit productivity such as anxiety and depression. 

Often when we think about improving our health, we think of unrealistic routines at the gym and our eating habits. The truth is, the gym is a great tool for improving our health and it does not need to be hard.

There are plenty of ways to strengthen your body in the gym without feeling overworked.

Below we explore three of the most effective activities that can help improve your health over time. All three are affordable and easy to integrate into busy routines.

Morning Run

Going for a run in the morning can provide great benefits to your health, strength and endurance. You can run outside, or if the weather or conditions around you are not suitable, you can use a treadmill at home or the gym. There are typically a multitude of treadmills in the gym which means you will not need to fight for them like you might for weights.

It is a really good exercise to add into your daily routine as it can reduce your risk of certain diseases and joint pains whilst also relieving you of any stress or anxiety. 

When you become consistent with your morning runs, you will find that your endurance will build up, allowing you to run faster and get further and ultimately burn more calories. This not only strengthens your body but can also allow you to lose weight which will significantly improve your health, if you are overweight.

While your endurance builds, so will your muscles. Specifically your glutes, quads and hamstrings. If you are looking to get stronger and more defined legs and thighs, then morning runs could be an easy place to start. 

To have efficient results within your muscle definition, we suggest eating enough protein and carbohydrates before and after visiting the gym. 

Carbohydrates will fuel your body before the workout, allowing you to push yourself further while the protein will ensure your muscles allow your muscles to grow and repair themselves.

An important feature on most treadmills is the incline. This mimics the hills you would come across when running outdoors. You can choose this option for a greater workout and faster muscle growth on your legs.

Choosing to run in the morning is a very calculated choice. Morning runs allow you to get your exercise out of the way which means you can relax in the evening.

Other benefits of running in the morning include having more energy compared to the evening. This means you can run faster and burn more calories compared to working out after work when you are exhausted.

Running in the morning can also increase your productivity at work as it is known to have positive effects on your memory, problem solving and decision making.

Swimming

Swimming is an activity most of us did in our younger years and now we might find ourselves occasionally re-exploring it when on holiday. This makes it easy to think of swimming as a fun activity rather than a form of strength training and a way to improve our cardiovascular health.

The motions used during swimming strokes work to tone the muscles in your back, shoulders, arms, thighs, legs, abdominal and chest. Essentially, swimming is a full body workout. 

Swimming requires you to engage in a repetitive movement of pulling and pushing yourself through dense water. Pulling yourself through water over and over again can act as a lower intensity version of performing pull ups and lifting small weights.

Swimming is a fun activity as opposed to lifting weights in the gym which means it is a great option for improving your health as you may feel more inclined to stick to it.

Other enticing factors of swimming include benefits to your posture, endurance, flexibility and overall mood.

You can choose to swim in a local indoor swimming pool or even try your hand at open water swimming. There are a great number of differences between swimming indoors vs outdoors, but the most important thing to consider is that you know how to safely swim in open water before venturing out there. 

Swimming indoors is a really easy option as most gyms include this within their amenities and you have an added layer of safety compared to outdoor swimming.

Walking

Walking is one of the easiest ways to improve our health as it is a low intensity activity, it does not require any fitness knowledge or training and most importantly it is free.

Daily walks will provide you with great benefits to your cardiovascular health while still giving you the feeling of a workout. It is also a great way to end your intense workout days. Using the walk as a way to cool down and lower your heart rate after a strenuous workout.

The running theme within all three activities we have mentioned is that none of them require a great deal of effort, money or dedicated chunks of your time. 

Each activity is flexible in the sense that you can do 5 minutes or 50 minutes and you can do them at whatever pace, and time suits your lifestyle best. This makes the process of improving your health much easier and increases the success rate.

Walking will provide slower results than swimming and running, but it is important to remember that slow and steady indeed wins the race. If you choose to walk at a more brisk pace then you will also improve your endurance and cardiovascular functionality. 

To take this activity to the next level you can add ankle weights into the mix which will further develop your leg muscles and increase the intensity of your strength training.

Strength Programs >>

More Articles >>

Healthy Habits To Add To Your Routine In 2023
Articles, Guest Articles, Health and Wellness

Healthy Habits To Add To Your Routine In 2023

Healthy Habits To Add To Your Routine In 2023

2023 brings us all a new year in which we can chase our goals and become a better version of ourselves. The most popular New Year’s resolutions each year revolve around working out, eating healthy, building muscle and losing weight.

These resolutions are often mocked or brushed aside as they are deemed to be unachievable and difficult. The truth is that they are super straightforward and easy to implement. The hard part is sticking to them.

Usually once people have cheated on their resolutions, they use it as an excuse to give up on them. Sticking to your new habits requires you to continuously show up and try your best, regardless of any setbacks. This is the only way you will see results and change your life.

It is definitely easier said than done but in this article we explore some healthy habits that you can bring into 2023 and tips on how to stay disciplined, focused and energized.

Develop A Gym Routine

It seems that everyone has a gym membership on January 1st. So why not put it to good use rather than letting it sit there and rack up charges. A great habit to develop in 2023 is using your membership often and creating a gym routine that you can actually stick to.

Creating a gym routine includes deciding what you want to target (weight loss, core strength, muscle gain), which machines you want to use, how long and often you want the gym sessions to be and the intensity level.

Take the entire process at a steady pace to avoid overworking or overwhelming yourself. It would be beneficial to consult with a personal trainer at your chosen gym in order to learn more about which machines would be the best fit for your goals and experience.

The biggest thing to keep in mind when creating your routine is to ensure it is fun. You can do this by choosing machines that you enjoy or by creating a gym playlist that will get you pumped and excited for the workout. Keeping the process fun will make it much easier for you to stay consistent.

Creating a gym routine means you can choose what time of day you have to workout, how long the workout will be and how intense it will be. This is completely tailored to your needs and abilities which can make it feel much more bearable.

There are many different types of gyms to choose from at varying prices, just choose one that has all the equipment you need and is in close proximity to you. Ensuring the gym is close by will allow you to make fewer excuses about getting yourself there.

Meal Prep

Meal prepping goes hand in hand with attending the gym. It ensures that your body is efficiently fueled each day so you can function at your best. 

Making it a habit to grocery shop and batch cook meals each week allows you the opportunity to spend the rest of the week eating tasty meals without having to exert any additional energy.

Meal prepping does not always include overnight oats or salmon and quinoa. The meals are fully in your control and you do not need to follow what everyone else is doing. 

A meal you typically do not see being meal prepped is tuna pasta bake. From the outside looking in, this meal seems overloaded with cheese and way too many carbs. But it can be made with alternatives such as low carb pasta, protein pasta and protein cheese.

Finding ways to turn your favourite meals into healthy meal prep is more worthwhile than copying meals that you know will sit in your fridge and never get eaten.

You need a balanced diet in order for your body to function correctly, be productive at work and avoid getting sick. Your meal prep should aim to include fruits, vegetables, protein, carbohydrates and healthy fats. 

Including a range of healthy carbohydrates and proteins in each meal of the day will assist your strength training and help your muscle gain become more defined. Carbohydrates and proteins also fuel your body in preparation for working out. They give you the energy needed to push through a workout.

Meal prepping food that is healthy, yet filling and delicious, will help you avoid falling back on old ways by ordering takeout or bingeing on snacks. Sticking to this habit will also help you save money as batch cooking is much cheaper than eating processed food, ready made meals and ordering takeout.

Participate In An Active Hobby

Building a healthy habit does not have to feel like a chore. There are many ways you can become healthier in a fun way such as participating in an active hobby. 

Hobbies are activities that are done solely for enjoyment. This includes things such as rock climbing, dancing and playing sports. The great thing about active hobbies is that while they keep our brain stimulated and produce endorphins, they also build strength and endurance within our body.

Making it a habit to engage in an active hobby at least once a week can transform your physical and mental health.

There are a selection of active hobbies that are affordable, easy and don’t need a huge deal of committed time towards them. If you are a fan of sports, you might find adding football, rugby or badminton to your weekly routine is fitting and easy for you.

Open water swimming is another affordable active hobby that allows you to be in nature and do something fun while exercising your entire body. Before venturing into the water, ensure you know how to safely swim in open water.

Swimming in open water is hugely beneficial to your health as it helps you tone your legs, arms, back and shoulder muscles while also increasing your endurance.

If you find yourself unable to leave the house for various reasons, there are two main active hobbies you can fall back on. The first is to spend dedicated time playing with your kids or your pets. 

Running around, laughing and jumping with kids or pets is a great way to work on your cardiovascular health while having fun. Running on a treadmill can have the same effect on your breathing and health but it is much harder to stick to. 

If you live alone, you can look into starting a home or garden project. Redecorating requires you to lift heavy objects and spend a lot of time actively moving around. 

This can be physically difficult so it is important to take it at your own pace and ensure you have the correct protein intake so your growing muscles can recover efficiently.

Workout Programs >>

More Articles >>

Cryotherapy for Muscle Recovery
Articles, Guest Articles, Strength Training

Cryotherapy for Muscle Recovery

Cryotherapy for Muscle Recovery

Cryotherapy is a treatment that uses cold temperatures to help the body heal. There are three types of cryotherapy: whole-body, localized, and topical. Each type has its own benefits and drawbacks. If you do decide to invest in cryotherapy, make sure that you look for a reputable provider like TH7 Body Labs. This way, you can rest assured that you’re getting the best possible treatment. In this blog post, we will discuss each type in detail and help you decide which one is right for you to use for muscle recovery between workouts.

How Does Cryotherapy Work?

Cryotherapy works by cooling the body to extremely low temperatures. This causes the blood vessels to constrict, which reduces inflammation and pain. There are three main types of cryotherapy: whole-body, localized, and topical.

Whole-Body Cryotherapy

Whole-body cryotherapy (WBC) was originally developed in Japan in the late 1970s as a treatment for rheumatoid arthritis. WBC involves exposing the body to extremely cold temperatures for a short period of time, typically two to three minutes. During WBC, the skin temperature can drop to as low as 30°F, while the core body temperature remains unchanged.

The benefits of WBC include reduced inflammation, improved circulation, and increased energy levels. In addition, WBC has been shown to help with weight loss, cellulite reduction, and skin rejuvenation.

Localized Cryotherapy

Localized cryotherapy is done with a device that cools a specific area of the body. The session lasts for five to ten minutes and can reach temperatures as low as -150°F. Localized cryotherapy is used to treat conditions such as arthritis, tendonitis, and sports injuries.

Topical Cryotherapy

Topical cryotherapy is done with a spray or gel that is applied to the skin. The session lasts for five to ten minutes and can reach temperatures as low as -30°F. Topical cryotherapy is used to treat conditions such as acne, psoriasis, and eczema.

Cryotherapy is a safe and effective treatment for many conditions. However, it is important to consult with a healthcare provider before starting any type of treatment.

Effects of Cryotherapy on the Body

Since cryotherapy is becoming more popular, it is important to understand the different types and how they work. Now that we have already discussed the different types, we will move on to the effects of cryotherapy on the body.

Tissue Metabolism

Cryotherapy can be used to increase tissue metabolism. This type of treatment is also known as whole body cryotherapy (WBC). WBC involves exposing the entire body to extremely cold temperatures for a short period of time. This can help to increase circulation and reduce inflammation.

When tissue metabolism is increased, the body is able to better repair itself and recover from injuries. This type of cryotherapy can be used to treat a variety of conditions, including:

  • Arthritis
  • Chronic pain
  • Depression
  • Infertility
  • Migraines

Blood Flow

Cryotherapy can also help improve blood flow. When you have an injury, your blood flow slows down to the area to help promote healing. However, this can also lead to swelling and inflammation. Cryotherapy can help reduce swelling and inflammation by constricting the blood vessels and improving blood flow.

Cardiovascular Health

Cryotherapy has been used for centuries to treat a variety of medical conditions. In the past, it was primarily used to relieve pain and inflammation. Today, it is used to treat a wide range of health conditions, including cardiovascular disease.

Cryotherapy is used to treat cardiovascular diseases because it can help to improve blood circulation and reduce inflammation. It has been shown to be effective in treating conditions such as coronary heart disease, congestive heart failure, and arrhythmia. It is also being studied as a treatment for stroke.

Endocrine System

By stimulating blood flow and increasing the heart rate, cryotherapy can help to regulate the endocrine system. This is the system that controls hormone production in the body, and it is responsible for a variety of functions, including metabolism, growth, reproduction, and mood.

It is best to try cryotherapy when you first wake up in the morning or after a workout, as this is when your body temperature is lowest. It can also be helpful to drink plenty of water before and after your session, as this will help to flush out any toxins that have been released from your cells.

Physiological Changes

Physiological changes that occur during cryotherapy include:

  • Decreased blood flow
  • Vasoconstriction
  • Increased heart rate
  • Increased respiratory rate
  • Increased blood pressure

All of these changes benefit the body as they help increase oxygenation and remove waste products. As a result, cryotherapy can help improve athletic performance, recovery time, and overall health.

How Often Should I Get Cryotherapy Treatment?

The frequency of your treatments will depend on the condition being treated. For example, if you are receiving cryotherapy for arthritis, you may need more frequent treatments than someone who is using it for recovery from a sports injury. Your doctor will be able to give you specific guidelines based on your individual needs.

In general, most people receive cryotherapy treatments two to three times per week. However, some people may need more frequent treatments in the beginning, and then can taper down to maintenance sessions as their condition improves.

What Are the Risks of Cryotherapy?

While cryotherapy is generally safe, there are a few potential risks that you should be aware of. These include:

  • Skin irritation
  • Frostbite
  • Breathing difficulties (for those with asthma or other respiratory conditions)
  • Headache
  • Dizziness

If you have concerns about whether cryotherapy is right for you, be sure to talk to your doctor. They will be able to help you weigh the risks and benefits and make a decision that is best for your individual needs.

Get a Strength Program >>

More Articles >>

How To Naturally Increase Testosterone and Restore Hormone Balance for men
Articles, Health and Wellness

How To Naturally Increase Testosterone Levels and Restore Hormone Balance

How To Naturally Increase Testosterone Levels and Restore Hormone Balance

Do you feel tired and fatigued all the time? Have you noticed a loss in muscle mass and a gain in body fat? Or have you experienced a lack of sex drive or even erectile dysfunction? If so, then you may be showing signs and symptoms of low testosterone or hormonal imbalance. But don’t worry! This article will go over the 5 best and most effective ways of how to naturally increase your testosterone levels and restore hormone balance!

Note: This article isn’t just for men! All of this applies to men, women, teens, kids, and babies too!

First, let me tell you, I know how you are feeling. How? Because I was there too. Yes, I, a lean mid-20’s gym addict in great shape, that doesn’t smoke, drink, or party was diagnosed with low testosterone. Yeah, I couldn’t and didn’t want to believe it either. But blood tests don’t lie. Especially if you had 4 of them over a year.

So, I know what it is like not being able to “perform” no matter how bad you want to. And I know the shame you feel along with it. But I also know how to fix it! Because I did. And now I am back to feeling (and performing) like a teenager again! And I did it without the use of any injections or testosterone boosting supplements. Here’s how…

How To Naturally Increase Your Testosterone Levels Back To Normal

When I first got the low testosterone diagnosis I tried everything I could to increase my testosterone naturally. It was very important to me to avoid ever having testosterone injections or taking any test-booster supplements. And after everything I tried, these are the only things I found that worked for me.

The most effective ways to naturally increase your testosterone levels:

* In order of effectiveness

  1. Keep wireless devices (laptop, phone, etc.) 3+ feet away, whenever possible
  2. Turn off your Wifi Router at night
  3. Decrease Body Fat & Increase Muscle Mass
  4. Take a Zinc Supplement
  5. Sleep More

The first two listed may seem a bit unconventional, but I guarantee they work! I know, because they worked for me! In fact, they have been thoroughly studied and tested to work for thousands of people! So, I highly recommend you give them a chance!

1. Keep your devices (laptop, phone, etc.) 3+ feet away whenever possible

All wireless devices emit radiation in the form of Electro-Magnetic Frequency (EMF). We have known this since cell phones first came out. And health experts have warned us of it ever since.

In fact, all of our devices are legally required to tell you how much radiation they give off. You can find this for your device in Settings > General > Legal & Regulatory > RF Exposure.

Now, does that mean you need to go totally off-the-grid like the Amish? No. But there are a few things you definitely should do to help protect yourself from EMF radiation.

The first step in decreasing the harmful effects of EMF radiation is to keep as much distance as you can from your devices. That means don’t sit your laptop on your lap. Keep your cell phone out of your pocket. And don’t sleep with your devices near your bed.

For me, this was the most effective thing I did to help increase and restore my testosterone back to normal. Because I am an author, I was constantly working with my laptop sitting on my lap. And that was the main cause of all my problems.

When I discovered this, I tried protecting myself by sitting at a desk with a table between me and my laptop. That may have helped a little, but it wasn’t enough to fix the problem. I was still too close.

How close, is too close?

  • Being within 1 foot of any wireless device is thought to be highly dangerous.
  • Being within 1-3 feet of any wireless device is thought to be moderately dangerous.
  • Keeping 3+ feet away as often as possible is thought to be relatively safe.

But what about when you need to be near your devices? Well, there are some products available now that can help shield you from the harmful effects of EMF radiation.

These products are what I use and have found to be most effective:

Want a discount? Use code “MM15” at checkout to get 15% OFF your first order!

Overall, I have found that keeping my devices at least 3 feet away from me whenever possible and using the SYB Products listed above have helped me the most in increasing and restoring my testosterone naturally. So, I know it will help you too!

2. Turn off your Wifi Router at night

Next, is a simple one for naturally increasing your testosterone. Yet, it is nearly as important and effective as keeping a distance from wireless devices. And that is simply turning off your Wi-Fi at night; and whenever you are not using it.

No, I don’t mean just turning off the Wifi for your specific device. That won’t do anything. And would actually be worse, because our wireless devices emit slightly less radiation while on Wi-Fi.

You need to turn off the actual Wifi Router for this to work. The reason being, the closer you are to your router, the stronger the connection. And the stronger the connection, the more EMF radiation that is emitted. And the more often you are exposed to Wi-Fi radiation, such as all day and night, the more harmful it is.

So, by simply turning off the Wi-Fi, eliminating your exposure to it, you are protecting yourself. And, since our bodies produce most of our testosterone and other hormones while we are asleep, this will protect you at the most vital time.

Also, this is a great time to turn off any of your other devices as well. If you don’t need it on, then why not? You can protect yourself and save energy at the same time!

What if you can’t?

Or, if you prefer to keep your Wi-Fi on at night, you can protect yourself from both bugs and radiation with the SYB Bed Canopy.

By simply turning off my Wi-Fi Router at night, I experienced significant changes in my testosterone levels within just a week! And within a month a blood test proved I significantly increased my testosterone!

3. Decrease Body Fat & Increase Muscle Mass

This is where most other “How To Naturally Increase Your Testosterone Levels” articles start. And they are right. By improving your body composition, by decreasing body fat and increasing muscle mass, you can greatly improve your hormone levels. For me, neither played a big role in boosting my testosterone, because I already had a great diet and worked out often. But I could definitely tell when I slacked off of either.

So, here is what you need to know about diet and exercise to naturally boost your testosterone levels.

Exercise More

First, if you don’t exercise, you should. Not only for overall health but to help with hormone balance as well. And the best form of exercise to increase testosterone levels is strength training. This is because the more muscle you build, the more testosterone your body naturally produces to maintain that muscle mass. And strength training forces your body to build muscle.

If you need a strength training program, I recommend you use Base Of Strength. That is the program I used and it helped me a lot. Plus, it is great for both total beginners and advanced lifters (like myself).

Or if you want something else, I have plenty of other programs you can use. Get a Strength Training Program >>

Next, if you are overweight or want to lose body fat, then you will also need to add in some cardio work. This will help to strengthen your heart and burn fat while maintaining your muscle mass.

I recommend 30-60 minutes of cardio, 4-5 days per week, after your strength training workouts or on off days.

For your cardio workouts, you can go jogging, cycling, or use your favorite cardio machine at the gym. But don’t go too easy. You need to be breathing hard for it to be effective. And remember, walking is NOT exercise.

So, by exercising more you will naturally increase your testosterone levels and be well on your way to full restoration!

Maintain a Healthy Diet

Maintaining a healthy diet is also extremely important when it comes to boosting your testosterone. As there are many foods that can help or hurt your chances of restoring your testosterone levels. Here are some…

Foods that Decrease Testosterone:

  • Soy Products
  • Alcohol
  • Sugar
  • High-Fat Meals
  • Processed Foods
  • White Meats (Chicken, Turkey, etc.)

Foods that Increase Testosterone:

  • Whole Eggs
  • Dark, Lean Meats (Steak, Buffalo, Salmon, etc.)
  • Green, Leafy Vegetables (Spinach, Spring Mix, Kale, etc.)
  • Pinto Beans
  • Garlic
  • Cayenne Pepper

Of course, there are more foods that can be added to these lists, but these are the most important ones to know. And adding in, or taking away, just a few of these foods can make a big difference towards increasing your natural testosterone levels.

4. Take a Zinc Supplement

You may have noticed that the foods listed above that help to increase your testosterone contain high amounts of either zinc or cholesterol or both. That is because zinc and cholesterol are the most important nutrients involved in testosterone production.

  • Zinc is one of the main components used in sperm production and is directly related to increased or decreased testosterone levels. And most people are zinc deficient.
  • Cholesterol is the building block of testosterone. And most people get enough through proper diet, as long as they do not limit intake of dark meats and whole eggs.

Zinc deficiency is directly related to low testosterone. Also, our body cannot store zinc. So, we need to obtain a significant amount of zinc daily in order to maintain normal or increased testosterone levels.

11-30mg of zinc daily is optimal. This can be achieved through a proper diet, but it is also helpful to take a Zinc Supplement.

Or better yet a Multivitamin just in case you are low in other nutrients as well. And it is best to take it about an hour before bed because most of our testosterone production occurs while we are asleep.

So, I highly recommend you start taking a Zinc Supplement to help increase your testosterone levels and prevent low-testosterone problems.

Note: Fish Oil can also help improve circulation and decrease stress on the heart, leading to stronger erections.

5. Sleep More

The final thing on our list, but still very important, is sleep. Again, most of our testosterone production occurs while we are asleep. So, just by getting more restful sleep, you can greatly increase your testosterone.

How much sleep do you need to increase testosterone?

It all depends, but you should try to get at least 8 hours of sleep a night. Preferably 9-10 hours if you can.

Just remember to keep your Wi-Fi and any unnecessary devices off and away from you while you are asleep. That will allow for the greatest amount of testosterone production and overall increase.

Now Go Increase Your Testosterone!

By following these simple steps you will be well on your way to naturally increasing and restoring your testosterone levels. All that is left now, is for you to take action. And if you do, I am sure you will feel the difference in less than a week. I know I did!

Remember to protect yourself with these SYB Products:

Want a discount? Use code “MM15” at checkout to get 15% OFF your first order!