Low Testosterone

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  • Hombre_Lobo0

    Sorry to hear things have gotten shitty again.
    Cant you get to your GP for Anti depressants, you don't need insurance for those do you?

    There's lots of great advice here though, solid advice with scientific backing.

    I'd start a completely new routine if i were you, sack all non work commitments off and plan out your days to best benefit you.

    What shade said on the last page is all great stuff. People have known about the effects of these for years, but Tim Ferris had the sense to put in a book.

    One thing no one has yet mentioned is sleep. Be sure to get lots of it, it greatly increases your testosterone (and helps fat loss too).

    Like shade has, ill give a list of the ones i think are most important -

    1) Multivitamin
    - particularly iron + vitamin b. These will help your energy levels and
    help fight off depression.
    2) Cold Showers/Ice Baths
    -great for growth hormone production, muscle growth, muscle recovery and immune system
    3) Brazil Nuts
    -i eat brazil nuts everyday, just put a bag in your desk draw. proven to increase testosterone and great for immune system
    4) Eggs
    -every vitamin you need apart form vit C,
    -highest quality protein

    5) Sleep
    - gets lots of, and get good sleep.
    -it increases testosterone and fat loss.
    - shower / bath before bed to relax, just get a good routine

    6) Mental health / relaxation
    - Try yoga or meditation, clear your head and improve your focus.
    - I'd recommend Yoga, you'll be more likely to do it regularly in a class. its easy to sack of meditating at home :P

    7) Exercise
    -for testosterone and growth hormone production, you want to stick to compound weight training and intense exercises.
    things like - Sprinting / Interval training.
    The change in pace from jogging lightly to sprinting and back again is incredible for testosterone. Forget long steady marathon running, you need to sprint, put your body under loads of pressure to get the hormone gains. You ever see a skinny sprinter? :P

    and for weight training whats known as 'The big 4' -
    Squats
    Flat Bench press
    Dead lifts
    Chin ups

    These will work loads of muscles at once,

    Start light on all exercises to get ligament and tendon strength up to avoid injury. 3 sets of 20 repetitions should be a nice start.
    Then after a month start increasing the weight and reducing the reps to about 10 reps per set.

    Remember isolation exercises are ok, but sitting down doing a curl is only going to stress your body about 20% as much as big movement listed above would. less stress - less gains.

    8) Avoid that shitty junk food
    -I mean ready meals, crisps, chocolate bars etc
    -its full of crap that mess with everyone's internal chemical balance.
    -Im not saying dont eat sugary things, fuck i love homemade flapjack and gorge myself on it regularly, but its made of (mostly) natural stuff. Stuff you know about, not random chemicals and crap.

    Also if you struggle with energy in the morning, you probably have low blood sugar, so eat a handful/ half a handful of almonds before bed. Its proven to work. I've recommended it to about 6 people who couldn't believe how well it worked.

    I'd take note from all this advice and start a whole new plan. You might be deficient in a chemical, but you can easily change that with lifestyle changes.

    long bloody post :s
    Hope any of this helps!

    Hombre_Lobo 0Permalink
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