Low Testosterone Levels and Exercise!
How to Boost Hormone Levels With Exercise
I discovered how to boost low testosterone levels quickly using a highly effective exercise technique.
A technique that explains perfectly why short distance athletes have such phenomenal physiques.
To make this unique plan work, you need 2 simple components…
- Very Brief and Intense Exercise
- A Lactic Acid Burn - Preferably in the Legs
I'm going to explain why this technique is so effective in just a moment, but first, I want to offer you an important piece of advice.
Take this exercise suggestion I'm about to give you, and build on it by combining it with the following two items..
OTC Testosterone Boosters
Male Estrogen Reduction
Use these 3 methods in combination with one another, and the power of each will be magnified significantly.
This is the key to boosting your low testosterone levels naturally, without the destruction brought on by traditional testosterone replacement therapy.
Ok, onto the exercise plan,
Here are the types of exercise you need to focus on to to get that male hormone spike you're looking for...
High intensity interval training
- Stair climbing
- Jump squats
How does high intensity exercise boost low testosterone levels in men?
When you exercise in brief, intense spurts, your body responds by releasing
To get this hormonal release, all you need to do is surpass the anaerobic, or lactate threshold.
The lactate threshold is that burning sensation you feel in your legs while churning out the last rep of a heavy squat routine.
If you feel that burn, no mater what exercise you're doing, you're in the lactate zone!
Endurance training, has a different hormonal effect. It leads to increased cortisol and low testosterone levels.
A picture is worth a thousand words, so I'm going to show you two right now.
First, take a look at this Olympic sprinter...
Now, compare him with this Olympic marathon runner...
Need I say more?
Well, I plan on it, but not until the end of this page, where I site an excellent study if you'd like more details.
But now, let's get to the nitty gritty of the exercise part...
How often do I need to exercise to boost low testosterone levels?
The short answer...not very often, and even better, not for very long.
Sounds great huh? Well you haven't heard the rest...
Here's the reality...
You only need to exercise 3 days a week, BUT! The exercise has to hurt, and hurt a lot.
As in lying on the ground looking at the sky, trying not to vomit hurt.
Actually it's not quite that bad, but you get the picture. You have to push, and push hard.
The good part is, these routines are short. Very short!
My sprint routine that I do once a week takes me 15 minutes, including the warm up.
I can do an intense weight routine in 12 minutes.
My weekly jump squat routine takes me a grand total of about 8 minutes to complete.
I like that, and I like it a lot!
I tried running in another lifetime, and hated it. It hurt thinking about it, it hurt getting ready for it ,and it hurt for a long time while I was doing it.
I can finish an entire routine now in the time it used to take me to get my shoes on and get to the track.
Here are a few thing to keep in mind as you begin your exercise routine,
- If you're not in the oxygen deficit zone while exercising, you're not getting it right. You should be wheezing, and puffing between intervals. Carrying on a conversation should not even be remotely possible.
- Go for the burn! When you feel that lactic acid burning up and down your legs, you're there. Push harder for a few more seconds, and you'll be rewarded with a nice big surge of anabolic hormones!
- Focus on exercises that work the legs muscles. The biggest muscles in your body are in the legs. The more you work them, the bigger the payoff.
- Exercise hard, recover, rinse and repeat. Intervals should never exceed 30 seconds. For sprints, 10 seconds is about right. Recover for around a minute, and then go all out again. Go 6 to 8 reps at the most.
- Do not over train. Over training will actually reduce your T levels. Go for about 15 minutes 3 times a week, max..
Now for the study!
Researchers at the University of VA compared male growth hormone levels of cyclers after an all out 6 second sprint, and another all out sprint of 30 seconds.
The 6 second sprint boosted HGH a bit, but results from the the 30 second sprint were nothing short of amazing.
The 30 second sprints increased HGH by 530% over baseline, and 450% over the shorter duration sprints.
The researchers went on to explain that HGH stayed elevated for 1.5 to 2 hours after the sprinting program. The sprinters bodies also burned body fat at an elevated rate for two hours after the training session ended.
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