Body-building

What hormones contribute to weight loss. How Testosterone Helps You Lose Weight

All large quantity people suffer from excess weight. And this problem is especially relevant for men. If women get rid of extra pounds helps adjusting the diet, in the case of men this method usually powerless. The problem is that overweight in men appears in a completely different way than in the representatives of the beautiful half of humanity. And that means treatment. male obesity a completely different approach must be taken.

Experts are sure that to win the fight against overweight men will only help normalize the level of testosterone - the main male hormone responsible for the development and functionality of the sexual sphere.

Normally, every healthy young man has athletic physique, slim stomach and broad shoulders. However, having acquired marital status, the situation begins to change not in better side. Their characteristic tummy begins to appear, and the hips and buttocks are covered with a layer of fat, which gives the figure a certain femininity. This phenomenon is explained by a decrease in testosterone levels, caused by the stresses associated with the birth and upbringing of children, as well as the need to financially provide for their family.

This does not mean that having a family undermines the health of men. Just plunging into worries, men are less likely to pay attention own health. However, these changes are typical for almost all males who have crossed the 40-year mark.

Such changes in appearance are called age-related hypogonadism, a condition in which the production of male sex hormones is significantly reduced. It turns out that the culprits for the appearance of extra pounds are the processes occurring in the endocrine system.

Testosterone is male hormone, however, in small concentrations it is found in the blood and in women. In the male body, this substance is responsible for the formation of secondary sexual characteristics. And since in its structure it belongs to anabolic steroids, with its normal content in men and women, not only muscles are formed, but also burned adipose tissue.

Testosterone levels can decrease with a number of diseases. Render Negative influence Various medications used to treat these diseases are also capable of producing testosterone. At the same time, a decrease in the concentration of the hormone only exacerbates the course of these ailments, both in men and women.

It should be noted that one of the reasons for the decrease in the level of the hormone is precisely body fat. In the body of women, due to adipose tissue, testosterone is converted into estrogen, the female sex hormone. The same thing happens in the male body, which explains the development of hypogonadism.

So how do you combine testosterone boost and weight loss? First you need to figure out what signs indicate a hormone deficiency.

Symptoms of low testosterone

Signs of testosterone deficiency in men are more pronounced than in women, as for representatives strong half humanity, this substance is the main sex hormone.

The presence of certain signs helps to suspect its deficiency.

Problems of cardio-vascular system, expressed in shortness of breath, increased heart rate and blood pressure. Men are concerned about hot flashes, accompanied by increased sweating.
Work disruptions endocrine system manifested as obesity, increased mammary glands and reduced facial hair growth armpits and pubis.
Pain in muscles and bones. Volume reduction muscle mass and bone density. General muscle weakness.
Psycho-emotional disorders, expressed in frequent mood swings, depression, fatigue and a feeling of fatigue even after rest. Such men develop insomnia, leading to a decrease in physical and mental activity.
Dry skin and early appearance of wrinkles.
Violations genitourinary system, expressed in frequent urge to urinate, testicular atrophy, decreased libido and early ejaculation.

The following symptoms indicate a lack of testosterone in women:

decreased libido and lack of orgasm during sex;
irregular menstruation or their complete absence;
increased sweating;
dry skin and earlier appearance of wrinkles;
dryness and brittleness of hair and nails;
persistent feeling of fatigue and excessive fatigue;
decrease in working capacity;
memory and attention disorders;
general weakness of the body.

How testosterone works

Now it is necessary to determine the benefits of testosterone for weight loss in men and women. This substance helps to speed up the metabolic process in the body, actively burning fat. Anabolic action hormone allows you to increase muscle mass, giving it elasticity and relief. Together, these abilities help men and women gain self-confidence, which positively affects their personal and social life.

Ways to increase testosterone

Raise hormone levels naturally physical activity and a change in diet, which is dominated by meat and other protein products, including eggs, dairy and lactic acid products.

Physical activity increases the production of testosterone in 20 minutes intensive classes. Moreover, its level remains unchanged for another 3 hours. However, men with low testosterone levels, even with daily intense training I can only get rid of a few extra pounds. And the reason for this is the deficiency of the sex hormone, which has a powerful fat-burning effect.

A way out can be found in hormone replacement therapy, which involves taking medical preparations containing natural testosterone or its artificial analogue. However, they should be taken only after a laboratory blood test that allows you to determine the level of testosterone in the blood.

In addition to intramuscular and subcutaneous injections, as well as tablet forms of testosterone, pharmaceutical companies offer hormone patches to consumers. When sticking them, testosterone is absorbed into the skin, penetrating through its pores into the blood. Thus, a certain amount of the hormone enters the body, which is enough to maintain its normal level.

Conclusion

Studies have shown that testosterone can actually become the best remedy helping to get rid of excess weight for men and women. At the same time, replacement therapy can improve other indicators, including lowering blood pressure and cholesterol levels. This is especially true for men in whom testosterone is synthesized from cholesterol.

Decreased testosterone levels cause chronic fatigue and decreased physical activity. People who take drugs containing this hormone experience a surge of strength and energy. The hormone increases stamina and physical strength. This means that both men and women begin to move more, which contributes to additional incineration fat mass.

AT last years doctors give Special attention the problem of male obesity. The reason is that overweight in men it does not occur in the same way as in women. So, it is necessary to treat obesity in a different way. It is now known that this is almost impossible to do without normalizing the level of the main male sex hormone - testosterone ...

Where did Apollo go?

In youth, almost everyone healthy men formed sports figure: shoulders wider than hips, muscles are evenly developed, excess fat Hardly ever. However, things change with age. An “outstanding” belly appears, the muscles of the shoulders sag, the hips and buttocks protrude - the figure is more and more reminiscent of a woman. To describe these changes, there is even a diagnosis of "age-related hypogonadism", which means a decrease in the production of male sex hormones. Yes, in change male figure guilty not only of lying on the couch or excessive love of beer and greasy food, but also the mysterious processes taking place in the endocrine organs. And testosterone plays the most active role in them.

Testosterone is the main male sex hormone (androgen), it is produced in the testicles. Determines secondary sexual characteristics, regulates the function of the male genital organs. By chemical structure is anabolic steroid therefore responsible for maintaining muscle mass and burning fat.

Testosterone production increases with the onset of puberty and peaks at 25-30 years of age. Later, in healthy men, testosterone production decreases by 1-2% per year, reaching 40% of the level of a 25-year-old by the age of 80.

With obesity, increased blood pressure, coronary disease heart disease, diabetes mellitus and other diseases, as well as with the constant use of various drugs, there is vicious circle. These reasons reduce testosterone levels more rapidly, and its decrease exacerbates the course of diseases.

The level of testosterone determines the functioning of almost all organs of the male body. The life expectancy of men with low testosterone levels is significantly shorter than that of men with normal levels. Over the past 10 years, there has been a real reassessment of views in relation to adipose tissue in medicine. Today, it is considered as an organ of the endocrine system, and its excess is considered as a factor that negatively affects not only metabolism, but also the production of testosterone. It has been proven that all obese men have a relative or absolute decrease in testosterone levels, without normalization of which the treatment of obesity is impossible.

simple truths

Any man should know simple signs that testosterone levels are at risk. Get a regular tailor's centimeter at home. Excess weight accumulates imperceptibly. But if your waist circumference exceeds 94 cm - there is obesity. And if it exceeded 102 cm, then in addition to obesity, most likely, there is a testosterone deficiency.

Long-term observations of scientists and doctors over the well-being of patients with obesity showed that obese people get sick much more often than people with normal weight. It has now been proven that obesity is not just cosmetic problem, a dangerous disease. With it, arterial hypertension, a violation of fatty and carbohydrate metabolism up to diabetes. Among obese men, mortality from coronary heart disease is 4 times higher, and the risk of stroke is 38% higher.

What's wrong with fat

Previously, it was believed that adipose tissue deposited in the human body is a kind of energy depot, reserves "for a rainy day." Now science has rejected these views, at least for men. The fact is that in adipose tissue, the male sex hormones testosterone and androstenedione are converted into female sex hormones - estradiol and estrone. This leads to a decrease general level male sex hormones in the blood.

In addition, in fat cells, the synthesis of other biological active substances, in particular, the hormone leptin, which is also called the “hunger hormone”, which affects metabolism. With an increase in the amount of adipose tissue, the production of leptin also increases, which in turn also reduces the level of male sex hormones in the blood. A large number of studies have proven an inverse relationship between testosterone levels and waist circumference in men: the wider the waist, the less testosterone in the body.

Why does character deteriorate?

With age, many men change their character, which wives often complain about. But testosterone is often to blame for this. With its lack, firstly, psycho-emotional disorders occur - irritability, nervousness, memory and attention worsen, sleep is disturbed, mood drops. Secondly, a man gets tired faster, constantly experiencing drowsiness.

Testosterone plays a huge role in social life men. Its blood level rises after a victory, after good decision some problems. The feeling of satisfaction and joyful mood embracing the winner slows down education stress hormones that ensured victory.

Men who have higher testosterone levels are not only more successful, but they also need more high level testosterone to maintain its activity, in accordance with individual norm. A drop in its level leads to a decrease in working capacity, to lethargy and apathy, a decrease in interest in outdoor activities, a lack of aspirations in work and personal life, and a decrease in resistance to stress. If more and more often there is a desire to lie down after eating, lie on the sofa in front of the TV and read the newspaper instead of playing sports and meeting friends, instead of active rest This is a sure sign of low testosterone levels.

Its deficiency reduces muscle strength, and mass, causes pain in the lower back and joints, disrupts urination (weak stream, night urges, frequent urination), increases mammary glands. With a low level of testosterone, the effectiveness of physical activity will tend to zero. Men with overweight and low testosterone levels even with intensive loads I manage to lose only a couple of kilograms, no more. Further weight does not go, no enhanced training don't help. After all, it is testosterone that has the most powerful fat-burning effect, and without its normalization, it is extremely difficult, and often completely impossible, to lose weight.

In addition to these problems, there are also difficulties of an intimate nature: sexual desire decreases, erectile dysfunction and ejaculation occur, and infertility. One has only to ask the question: “Am I capable of the same masculine feats as before?” and everything becomes clear...

What to do?

So, if your waist circumference has reached 94 cm, you should think about it. Anything above this number is abdominal obesity- excessive deposition of adipose tissue abdominal cavity. Start with change eating behavior, and not on short term but forever.

Doctors do not recommend switching to strict diet. Such a diet is a serious stress for the body. When you return after normal nutrition without overeating, the body will quickly gain lost kilos in excess. Therefore, it is best to consult a doctor. He will determine the level of testosterone in your blood, not only recommend how to eat, but also prescribe the necessary treatment.

Blood to determine the level total testosterone must be returned between 7 and 11 am. generally accepted lower bound the norm does not exist. At the same time, there is a general opinion in medicine that when the level of total testosterone is above 12 nmol / l (350 ng / dl), testosterone replacement therapy is not required. Doctors believe that she will have positive effect when the level of total testosterone is below 8 nmol / l (230 ng / dl). If the level of total testosterone is between 8 and 12 nmol / l, observation and repeated analyzes are necessary.

Natural testosterone preparations are used for replacement therapy. It is currently available as intramuscular and subcutaneous injections, as well as in the form of patches and tablets. All of them have been proven to be safe and effective. The choice of drug should be the result of a joint decision between the physician and the informed patient. Age is not a contraindication to initiating testosterone therapy. In older men, assessment of comorbidities is particularly important.

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It is known that the hormonal background greatly affects the figure. A special role is given to sex hormones, such as testosterone. To lose weight, women and men need to adjust the content of this hormone in the blood according to gender. The thing is that the intensity of the formation of body fat is controlled by testosterone.

When losing weight, it is also important to observe the caloric content of food, adhere to proper nutrition and maintain an optimal level of physical activity.

Hormones, the amount of which also affects the thickness of body fat, are growth hormone - somatotropin, insulin, glucagon, cortisol, adrenaline and thyroxine. It is for their concentration in the blood that athletes monitor. Especially a lot of these hormones in the blood during training and 2-3 hours later.

General information about the hormone

Testosterone is produced by the testes of men and the ovaries of women, as well as the adrenal cortex of both sexes. Testosterone is just as important for women as it is for men. The norms of this hormone are in the range from 11 to 33 nmol / l for men and from 0.31 to 3.78 nmol / l for women. For men, a slightly elevated testosterone level in the blood is preferable, as this helps fight overweight body.

In women, on the contrary, an increase in the content of testosterone in the blood increases the risk of developing obesity, especially in conjunction with excessive food intake, prolonged emotional tension and low physical activity. But a decrease in the concentration of testosterone in a woman's body below the norm has bad influence. A woman begins to rapidly lose muscle mass, which means it worsens appearance. And the speed is also reduced. metabolic processes, there is a replacement muscle tissue to fat. All this also affects emotional condition women.

Although the main influence on the girl's body is female hormones: progesterone, estrogen. To normalize the hormonal background, hormone-containing drugs are used. Their appointment is made by an endocrinologist after passing the relevant tests.

The effect of testosterone on the male body

Testosterone is not in vain called the male hormone, because it is responsible for a huge number of processes in the male body. It is also thanks to him that the differences between men and women are so palpable. The functions of testosterone are quite extensive and include:

control of the level of libido (sex drive);
maintaining the ratio of muscle and adipose tissue in the body;
control of the functioning of the reproductive system;
stabilization of metabolic processes;
influence on body fat (their splitting);
control of the functioning of the sebaceous glands;

acceleration of the process of protein synthesis;
stabilization of blood glucose concentration;
preventing the development of osteoporosis;
increased activity and the appearance of a feeling of cheerfulness;
elimination of overwork;
antidepressant action;
lowering the amount of cholesterol and lipids in the blood;
prevention of diseases of the cardiovascular system.

With active physical activity this hormone prevents the possible destruction of protein structures for their use as an energy resource. Thus, athletes retain muscle, but lose subcutaneous fat.

Based on the functions of testosterone, you can see why a change in the concentration of this hormone in the blood leads to obesity. The lack of testosterone in the body of a man can be determined by some signs:

Dry skin as well a large number of wrinkles in middle-aged men.
Pathologies of the heart and vascular system: shortness of breath, high blood pressure and tachycardia, as well as increased sweating.
Disorders in mental and emotional sphere: sudden mood swings, depressive disorders, increased fatigue and strength are not restored even after sleep or rest. Often there are problems with sleep, which reduces memory, attention, and any physical activity becomes heavy.
Pathologies of the endocrine system that are not associated with the genitals: obesity, gynecomastia (growth of breast tissue), a decrease in the amount of hair in the face and body.

Pathology of the excretory system, frequent desire to empty the bladder.
Reproductive system disorders: testicular atrophy, reduced sexual attraction(libido), premature ejaculation(ejaculation).
Pain in the bones and muscles, muscle weakness, a decrease in the percentage of muscle mass in relation to adipose tissue, bone fragility.

The presence of at least one of the above symptoms is a reason to see a doctor and get tested for hormones, including testosterone levels.

Correction of testosterone levels

Since the level of testosterone for weight loss in men is very important, and if there are deviations from the norm, it is necessary to correct it. If you do not bring this hormone back to normal, then weight loss will be impossible.

In many men, the concentration of this hormone decreases with age, especially at the age of 40-50 years. Patients complain of erection problems, a feeling of lack of strength and eternal fatigue. And also a lack of male hormone is observed in overweight people.

To normalize the level of testosterone use hormonal preparations or include in your diet a large number of foods that stimulate the production of a natural hormone. All this is used in combination with physical exercises and the correct daily routine.

There is a list of products that can bring the male hormone back to normal:

All kinds of vegetables.
Fruits, especially pineapple, melon, apricots, persimmons, pears, oranges, grapes.
Cereals, especially rich in fiber, which speeds up blood circulation and stimulates the synthesis of testosterone.

Seafood, especially shrimp and crabs. They contain zinc, which is the main chemical element male hormone molecules, and fatty acids.
Nuts. It is a source of fat plant origin that are involved in the production of the male hormone.
Additives with D-aspartic acid. This is not a product, but this type of supplement is completely harmless. It must be taken as a course.

In addition to eating foods from the list, fast carbohydrates (sweet and starchy foods) and fatty foods should be excluded from the menu. Avoid overwork, improve sleep and increase your physical activity. This will help raise the level of the male hormone in the blood without the use of drugs.

If it was not possible to establish the production of the hormone in a natural way, an endocrinologist or andrologist prescribes preparations containing ready-made testosterone. Their use is possible by subcutaneous and intramuscular injections, orally in the form of tablets and capsules or through patches that are attached to the skin in certain places. If the testosterone deficiency was determined by the doctor based on the results of the tests, then the use of these drugs is absolutely harmless and will only benefit if taken correctly.

But substitution therapy is effective for a short time. It is necessary to find and eliminate the cause of the lack of male hormone, increase physical activity, improve nutrition and correct mode sleep and rest. Then the results of therapy will make sense and will last for many years.

It still seems that it is not easy to cure the thyroid gland?

Given that you are now reading this article, we can conclude that this ailment still haunts you.

You must have also thought about surgical intervention. It is clear, because thyroid- one of the most important organs on which your good health and health. And the breath constant fatigue, irritability and other symptoms clearly interfere with your enjoyment of life ...

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Not every man knows that testosterone levels directly affect the intensity of fat formation. So when losing weight, not only diet and calorie counting is important, but also the control of the sex hormone in the body.

Remember, there are no magic pills and drinks! The first thing you need to do is activate fat burning. How to do it, . And then you can already begin to deal with the issues of improving your body more seriously. All weight loss is based on proper nutrition and physical activity, the rest is fantasy and nonsense.

Testosterone is a sex hormone produced in the male body mainly by the testes (testicles). Responsible for the functioning of the reproductive system, as well as puberty. How can testosterone be used for weight loss in men? How does it affect body weight and, in particular, fat accumulation?

What is testosterone needed for?

Testosterone is directly involved in many physiological processes. Chief among them:

the formation of secondary sexual characteristics;
support for normal bone density;
muscle growth and fat burning, followed by the release of pure energy.

The nominal level of testosterone in the blood of a sexually mature male ranges from 250 to 1100 ng/dL. See also - . Too low or high concentration of it negatively affects many physiological processes, including muscle building, fat burning. What could be causing the deficiency? This happens if, for example, the metabolism is disturbed or the man has diseases of the reproductive system (for example, varicocele with a significant deterioration in blood flow).

Interesting fact - female body testosterone also produces (synthesis occurs in the ovaries). But his level is several times lower than that of a man.

The role of testosterone in weight loss

A few decades ago, a group of scientists led by Farid Saad, an eminent professor, conducted a study on the effect of testosterone levels on body weight in men aged 18 to 83 years. Of all the subjects, those who simultaneously had an excess of fat mass, as well as an underestimated level of the sex hormone, were selected. Further, they were quarterly injected with synthetic testosterone (it does not differ from organic in its biochemical formula). The results were not long in coming - in the next 5 years, each of the men who received the injections lost weight dramatically. On average - 16 kilograms (depending on the initial body weight). At the same time, they generally did not change their lifestyle and diet in any way. None of them went in for sports, did not try to lose weight on the advice of nutritionists. And after the tests, it was also discovered that these subjects had a sharp increase in the level of triglycerides and simple cholesterol in the blood - fatty compounds that, when decomposed, release clean energy.

What can be the conclusion? Testosterone levels directly affect the breakdown of body fat. The higher it is, the faster man loses excess body fat. And if you still optimize nutrition by using a carbohydrate-protein diet, then as a result, a man quickly loses weight, losing fat, but at the same time gaining useful muscle mass. By the way, if you take 1 kilogram of muscle and fat, then the latter in volume will exceed almost 3-4 times. That is why a pumped up man weighs relatively a lot, but he does not have obesity or folds on his stomach and sides.

How to Increase Testosterone Fast

The simplest and effective method raising testosterone is the inclusion in the diet of products that are natural aphrodisiacs. The most famous among them is, for example, ginseng root, an extract from which is included in many drugs to enhance erectile function (such as Golden Horse or similar in composition). These products can also include:

carrot;
lemons (and other fruits with high content vitamin C);
lean meat (chicken breasts);
nuts;
cottage cheese;
avocado;
black olives;
sour cream.

Additionally, every calorie should count. Their daily norm for an adult male from 18 to 30 years old is 3000 kcal, at the age of 30 to 60 - 2800 kcal. The specified limit should not be exceeded. And scientists recommend to increase testosterone adhere to the following rules:

Use dietary supplements and various kinds nutritional supplements containing zinc.
Reduce estrogen levels (cauliflower and sauerkraut will help).
Do not use colognes, disposable tableware and synthetic fabrics, as they contain high concentrations of xenoestrogens.
Sleep at least 6-8 hours a day.
Avoid stress and depression, and if necessary, seek help from a psychologist as soon as possible.
Workout. Perfect option- Intermittent strength training.
Do not forget about your libido - have sex as often as possible.
Give up alcohol. You should also not eat soy (including protein concentrate from it, which is often used to gain muscle mass) and grapefruits.
Walk as often as possible outdoors(preferably outside the city).

All these simple tips allow you to literally within 1-2 months average level increase testosterone in the blood by 2-3 times. Only you should first take an analysis, and then carry it out monthly to control the level of sex hormones.

It is also worth mentioning that the concentration of testosterone can be disturbed with some chronic diseases(varicocele, prostatitis, tumors in the organs of the reproductive system). As a result, the man quickly gains weight, although there were no cardinal changes in his lifestyle or diet. That is why the first thing to do is to consult an endocrinologist on this matter in order to exclude the factor of a physiological violation of the synthesis of sex hormones by the testes and adrenal cortex.

Testosterone injections

Another option quick recovery testosterone levels are hormonal injections. There are 3 types.

Short type. They are done intramuscularly every 2-3 days. The effect is instantaneous, weight loss begins on the 5-7th day. But the injections themselves are very painful and at the same time there is a risk that the body will begin to produce less hormone on its own.
Medium type. Perform monthly intramuscularly. The effect is the same as from short-acting injections, but the cost of drugs is much higher.
long-term type of action. They are done quarterly intravenously. The main advantage is that the natural production of testosterone is not inhibited. The only downside is the very high cost.

Should I agree to testosterone injections? On the one hand, fat will really be burned quickly, and with it, body weight will also decrease. Doctors say that this method is allowed only in cases where a man is diagnosed with obesity, but many athletes also abuse it. On the other hand, you need to understand that any hormone therapy is a direct intervention in physiological processes organism and the reaction to them will be purely individual. Still loss overweight It has a positive effect on the functioning of the cardiovascular system and reduces the risk of developing diseases of the musculoskeletal system. Accordingly, injections should be agreed only in cases where it is impossible to get rid of fats by other methods.

By the way, synthetic testosterone international classification- This is a steroid, so it is forbidden to use it for competitors. But he has gained immense popularity among bodybuilders, for whom every new gram of muscle mass is of great importance.

Before agreeing to this kind of injection, you should read the list of contraindications for them:

carcinoma or suspected prostate cancer;
nephrosis or nephrotic stage of nephritis;
hypercalcemia;
violation of the functionality of the kidneys and liver (for example, pyelonephritis);
muscle paralysis;
neurological diseases.

Before starting therapy, blood must be taken for analysis to determine entry level sex hormones.

Combining the use of testosterone and physical activity

Allowed sports load with a sharp artificial increase testosterone levels (aphrodisiacs or injections). In fact, in this ratio, you can not only burn excess fat, but also increase muscle mass at the same time. See also - . This is allowed, but only if a carbohydrate-protein diet is observed. No muscle will begin to grow on its own due to a decrease in body fat. This will require protein, that is, protein. And so that the body does not deplete, it needs carbohydrates, which are converted into glucose during the day, which releases energy during decay.

The easiest option to quickly replenish protein stores is a low-carb egg cocktail. It is better to take quail eggs, in which the percentage of pure protein is much higher. For one portion of the cocktail, you will need about 5 of these eggs, as well as a banana and a mixture of a glass of milk with whey mass. It should be used during the so-called carbohydrate window, which occurs immediately after the end strength training and lasts 30-50 minutes. The composition includes " fast carbohydrate”, which after 2-3 hours turns into energy, as well as protein, which the body absorbs at an accelerated pace.

Of course, special sports diet. Its essence is simple - the rejection of fatty, fried foods, as well as various kinds of sauces (ketchup, mayonnaise), and, in addition, you need to eat in small portions up to 7-9 times a day. The optimal diet will consist of vegetables, fruits, chicken breasts, low-fat milk, cottage cheese, eggs (fresh and boiled), various kinds of cereals and cereals. O fatty foods should not be forgotten either, but its percentage of the total daily diet should be gradually reduced. The best option- consult with a nutritionist in advance.

And the most important thing is the control of testosterone levels, because its excess also negatively affects health. male body in this case, it will process an excessive amount of vitamins, which will provoke beriberi, and with it - deterioration of the skin condition.

How to Prevent Decreased Testosterone Levels

It is important not only to raise the level of testosterone in the blood, but also to keep it at optimal level. How to do it? Doctors recommend just sticking to healthy lifestyle life, give up bad habits, optimize your work/leisure schedule and don't forget about women. In addition, you will need to be examined at least once a year by a proctologist, as well as an endocrinologist. A harbinger of a sharp drop in testosterone levels is speed dial fat mass, as well as deterioration of the skin and hair.

As a result, testosterone plays a significant role in the process of losing weight and gaining muscle mass. But you should think twice before agreeing to synthetic hormone injections, because there are dozens of methods to increase its level naturally. At the time of using such therapy, you should constantly be observed by an endocrinologist and a nutritionist, and also do not forget about all their other recommendations.

HOW TO INCREASE TESTOSTERONE NATURALLY?

Some young and middle-aged men may experience low level testosterone. If it is not related to specific disease, it is easy to restore normal androgen levels. For this, they are used special principles food ( certain products, vitamins and minerals) physical exercises(with weights and aimed at improving the work of the testicles), normalization of sleep and other important nuances.

INCREASING TESTOSTERONE NATURALLY

NORMALIZATION OF SLEEP

It is in phase deep sleep most of the sex hormones are released, and if you constantly lack sleep, then all measures taken to increase testosterone will come to naught. Healthy sleep for most people, it lasts about 7-8 hours, but the main criterion for a normal sleep duration is good health and cheerfulness during the rise. Ideally, you should wake up without an alarm, feeling completely rested. Sleep should take place in complete silence and darkness, and it is also important to provide other sleep conditions for maximum testosterone production.

Without good nutrition you can forget about testosterone in general. Because hormone production is difficult process, implying the coordinated work of many organs and systems, for its launch it is necessary to provide the body essential substances. It can be compared to a fire: to kindle a big fire, you need a lot of firewood - without them there will be no fire. The same applies to the production of androgens.

We include in the diet

Minerals. The main mineral required for testosterone synthesis is zinc. Therefore, first of all, you should take care of its sufficient consumption with food or supplements. Zinc is found in seafood (oysters, squid, crabs), fish (anchovies, carp, herring), nuts (walnuts, almonds, peanuts, pistachios), pumpkin and sunflower seeds. Other essential minerals that improve testosterone performance are calcium, magnesium selenium;
Vitamins. The body needs all the vitamins to be healthy, but special role in increasing the level of testosterone play: vitamin C - an antioxidant, inhibits the production of cortisol; Vitamin E is an antioxidant that helps insulin cope with high sugar; vitamin D - helps the absorption of calcium, converts estrogen into its weaker forms; omega-3 and omega-6 - essential acids, are an integral part of the testosterone biosynthesis pathway; B vitamins - participate in thousands of biochemical reactions, increase the synthesis of sex hormones. These vitamins are found in citrus fruits, berries, fish oil, fruits, vegetables, nuts;
Proteins, fats, carbohydrates are the basis of human nutrition and life, without which there is no biochemical process including testosterone synthesis. For example, fats are sources of cholesterol, which is the basis for the testosterone molecule. Therefore, men definitely need to balance the diet so that there is no shortage of these substances.
Water. Depending on body weight, a person should drink about 1.5 liters of ordinary purified water per day. Increased consumption water is necessary if you are actively involved in sports. And keep in mind that water is not - soda, store juices, sugary drinks and more.

Based on the above, you can make a list of products that are useful for men - these are seafood, fish, fruits, vegetables, berries, herbs, nuts.

We exclude from the diet

However, not all food will work to normalize hormonal levels. Try to exclude from the diet:

Fast carbohydrates (pastries, buns, White bread, chocolate, sweets).
Fatty foods. Such food contains a lot of cholesterol and fat, forming overweight.
Fizzy and carbonated drinks. They contain a lot of sugar and are generally unhealthy.

NORMALIZATION OF WEIGHT

Overweight men have lower levels of sex hormones. This is a proven fact, due to the physiology of men.

The thing is that in adipose tissue there is a transformation of male sex hormones into female estrogens. And the higher the level of estrogen in the body, the less testosterone. Thus, adipose tissue forms a closed circuit (Fig. 1), provoking a decrease in sex hormones.

The main idea that you must learn is that the more excess weight, the less testosterone.

PHYSICAL ACTIVITY AND WEIGHT EXERCISES

It has been proven by numerous studies that moderate pursuits with weights contribute to an increase in testosterone. What has always distinguished males from females? It is the extraordinary male power compared to women has always been a male priority. Therefore, competent exercises with weights will increase the male hormone. But the main thing is not to overdo it, as you can get the exact opposite result.

Basic Rules for Weight Training to Maximize Testosterone:

The duration of the workout should not exceed an hour, that is, something like this: 10-15 minutes warm-up, 45-50 minutes weight training. Why this is so, we will analyze further.
The number of workouts should not exceed 3 per week. Between workouts, you need to take a break of at least one day to restore the muscles and strength of the body.
Train large muscles: back, legs, chest. Be sure to include in training program basic strength exercises to increase testosterone, such as squats, bench press and standing, deadlift and etc.
The weight of the projectile should be such that you can do a maximum of 8-10 repetitions. And the last repetition should cause maximum effort.

These four main criteria must be met if you want to keep your hormones at their maximum. These rules are the results of research in this area. For example, the duration of a workout should not exceed a given time interval, because after 45-50 minutes of training, the catabolic hormone cortisol, which is a testosterone antagonist, begins to be produced. Until this time, testosterone is actively produced during training.

A significant increase in the hormonal background is carried out by training large muscle groups. If you think that active training biceps, triceps, calves, abs and forearms will give you desired level hormone, then you are very mistaken - only training large muscle groups is capable of this.

An example of a workout program in the gym

Workout 1:

T-bar pull.
Head pull upper block sitting.
Bench press barbell or dumbbell lying down.
Divorce dumbbells to the sides on a bench or bringing your hands together on a butterfly simulator.
French bench press.

Workout 2:

Squats.
Straightening the legs on the simulator.
Bench press, standing (army bench press).
Dumbbell bench press sitting on a bench.
Lifting dumbbells or barbells for biceps.

Train according to the basic rules listed above and take care of proper nutrition after training.

EXCLUSION OF BAD HABITS

Alcohol in the body of a man provokes the conversion of testosterone into estrogen. In addition, it causes systemic harm to the entire body, which cannot but affect the production of hormones in the worst side. Degrees of alcohol do not matter in his negative effect. For example, beer contains analogues of female sex hormones, which has a catastrophic effect on hormonal background. The exception is natural dry red wine, which, on the contrary, inhibits the action of the aromatase enzyme responsible for the metabolism of testosterone into estrogen.

If you can’t completely refuse to take strong drinks, at least try not to abuse them.

Don't overeat. In overeating two negative factor: 1. The body spends a large amount of energy on the digestion of food, while the production of sex hormones is inhibited; 2. Constant overeating provokes the deposition of excess fat, the consequences of which were described above. It is especially not recommended to overeat and eat at night, because the digestive processes inhibit the production of hormones for a while.
Be sexually active. Moderate sexual contact increases the production of sex hormones. But do not overdo it in your sexual impulses, otherwise you will get the opposite result. Simple communication with the fair sex also increases the level of the hormone;
Avoid stressful situations, stay in a good mood more often. Under stress, cortisol is actively produced, which reduces the level of the male hormone. Good mood, on the contrary, improves the production of androgens;
Monitor the level of testosterone antagonist hormones in the body - estrogen and cortisol, which are above normal in the body, lower the production of male hormones. To protect against estrogen activity, it is necessary to use various varieties of cabbage that help the liver in removing estrogen, as well as red grapes and natural wine based on it, which reduce the activity of the aromatase enzyme;
Win. Winning raises the male hormone! No wonder testosterone is called the hormone of winners. Even the smallest and most insignificant victory raises testosterone levels for a while.
Temper yourself. Tempering procedures (for example, dousing with water) briefly increase the secretion of androgens, and, in general, have a positive effect on health.

CONCLUSIONS

At the beginning of therapy, it is necessary to get rid of factors that lower the production of sex hormone, and then focus on increasing it. The issue of increasing testosterone should be approached comprehensively, then the effectiveness of the treatment and prevention of androgen deficiency will be much higher.